Strength: 1a) Push Press- (5x to Find 3RM) 1b) Chin-ups (5x5RM) 2a) Dips 4x10 2b) DB Row 4x10
Conditioning:
Conditioner: 15 minute AMRAP Buy In 150 Dubs / 300 Singles -2 Muscle Ups / 4 Pull-ups -200 ft suitcase carry (up & back x 2) -4 Muscle Ups / 8 Pull ups -200 ft suitcase carry (70/55) -6 Muslce Ups / 12 Pull-ups *Continue Adding 2/4per round
30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats
MEF STORE IS LIVE!!! PLEASE READ THIS POST BEFORE PURCHASING! All of these garments we have had in the past so size according to past purchases. CREWNECK: RUNS SMALL and is more of a FITTED sweatshirt