Skill: Muscle Up/HSPU
Conditioning:
Skill- HSPU or MUSCLE Up
Wod- "Double Down"
21-15-9
Deadlift (135/95)
Box Jump (24/20)
Then Rest 3 minutes (clean up box/bar)
25 Chest-to-Bar
50 Wall balls
75 One-arm dumbbell snatches, alternating (50-35)
100 Double Unders
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