STRENGTH: 1a) Bench Press 5x10 @ 65% 1b) Wide Grip Pull-ups (Follow Chart)
2a) DB Incline Bench 3x12 2b) DB Row 3x12
Conditioning: 10 min AMRAP
-5 Chest to bar Pull-ups/10 Ring Rows -10 Push ups -5 Ground to Overhead (135/95) -10 Situps
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