Strength:
Triple set (3x10)
Tricep Extensions
Rear Delt Flys
DB Rows
Bench PRess (95%)
1x5 @ 65%
1x5 @ 70%
1x5 @ 75 %
1x 5 @ 80%
Press: (95%)
1x5 60%
3x5 @ 65%
Conditioning:
10 Min AMrap
10 Thrusters (115/75)(95/65)
20 Dubs
10 T2b
20 Dubs
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