Warm Up:
4 Sets:
6 Tall Kneeling Single Arm Dumbbell Press (Right/Left arm is one set)
4 Sets
Banded Face Pulls
Strength: Bench Press 4x6 (75 %)
Tricep Ext 3x10
Double arm DB Bent over Row 3x10
Conditioning: 10min Amrap
2,4,6,8,10,12,14.....(get as far up the latter as u can in the 10min)
HSPU
Push Press (135/95) (115/75)
V-ups
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