Strength:
Close Grip Bench PRess (90%)
1x10 @ 60%
1x8 @ 65
1x8 @ 70
1x8 @ 75
Tricep work: Dips, DB Extensions, Cable Push Down 3x8
Conditioning:
16min EMOM
Min 1: 10-15 Toes to Bar Beginners: 10-15 K2C
Min 2: 5 OHS (135/95) (115/75) Beginners: Lighter weight and 7 reps
For RX * Choose a weight that is challenging for you
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