5 and 6 am Are OPEN GYM TODAY!
Warm up: 2-3 rds
20 jumping jacks
12 Squats
10 push-ups to down dog
10 Shoulder Taps
10 PVC dislocates
10 PVC OHS
10 Ring Row
Strength: 10 min AMRAP
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Hang Squat Snatch
2 OHS
Conditioning: 4 rounds
50 Dubs/100 Singles
20 Alt DB Snatches (50/35)
10 OHS (115/75)(95/65)
5 Pull 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