Strength: Press
1x10 @ 60
1x10 @ 65
1x8 @ 70
1x8 @75
Accessory: 3x10 Triple Set
DB Shoulder PRess (palms facing out)
Banded Face Pulls
Rear Delt Raises
2. DB Bicep Curls 3x12 (each arm)
Conditioning:
3 Rds
400 m Run
15 OHS (95/65) (115/75 rx+)
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