Warm up: 3 rounds with an empty BB:
5 front squats
5 push presses
5 thrusters
10 Barbell Rows
10 Stiff Leg Deadlifts
10 Hollow body on the pull up bar
Conditioning: "Incredible Hulk with a 6 pack"
25min AMRAP
5 Deadlifts (135/95) (125/85)
10 Toes to bar/Knee to Chest/ Weighted Sit ups
5 Hang Power Cleans (135/95) (125/85)
10 Toes to bar
5 Front Squats (135/95) (125/85)
10 Toes to bar
5 Push Press (135/95) (125/85)
10 Toes to bar
5 Back Squats (135/95) (125/85)
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