Warm Up: Banded Face Pulls 2x25Wall Ball Chest Press 3x5
Shoulder Complex 3x10
DB Press
DB Front Raise
DB Lateral Raise
Strength: 1. Bench Press
2x5 @ 60%
4x5 working sets @ 75%
2. DB Pull Over (use Bench) 3x10
2a. Tricep Kick Back 3x12
Conditioning:
Dubs 80-60-40-20
Sit ups 40-30-20-10
Push Press 20-15-10-5 (95/65) (135/95)
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