Strength:
A. Back Squat Strength: (Take 90% of 1RM)
1x10 @ 60%
1x8 @ 70%
1x6 @ 75%
1x4 @ 80% + ME Set
B. DB Siff Leg Deadlift 3x12
Conditioning: For Time with a 20min Cap
10 Push JERKS (135/95Rx+)(115/75rx) (95/65 scale) 10 BACK SQUATS 10 BAR FACING BURPEES over bar 9 JERKS 9 BACK SQUATS 9 BAR FACING BURPEES ....REPEAT WITH 8,7,6,5,4,3,2,1
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