Strength: Back squat
2-3 Warm up sets
5x5 Working Sets (add 10lbs from last week)
Pull ups, Holds, Progressions
Conditioning:
3 rds
3 min Amraps
2 Deadlifts (275/185) (255/165) (225/135)
4 push ups
6 planking burpees
1 min rest after each round
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