Strength: Strict Press (90%)
1x10 @ 60%
1x8 @ 70%
1x8 @ 75
1x8 @ 80
2. DB Arnold PRess 3x10
DB Rear Delts 3x10
DB Bicep Curls 3x10 (each arm)
Conditioning:
"Welcome Back Mandy"
12 min Amrap
5 Thrusters (115/75) (95/65)
5 KBS (70/55)
5 Hang Cleans
40 Dubs (40 penguins)
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