Strength: Back Squats 5x3 (add 5-10lbs from last week)
Pull ups: Weighted Max Reps
Negatives/ Progressions
Conditioning:
4 Rounds:
200m Run 15 Hand Release Push Ups 10 Back Rack Reverse Lunge Left (Rx+115/75) (95/65) 10 Back Rack Reverse Lunge Right
All lunges are to be done on the left leg, then switch to the right leg)
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