Strength: Shoulder Press
1x10 @ 60%
1x8 @ 65%
1x8 @ 70 %
1x8 @ 75%
Conditioning: 15min Amrap
2 Hang Clean and Jerks (135/95)(125/85)(115/75)
2 Box Jumps
2 Pull ups
4 Hang Clean and Jerks
4 Box Jumps
4 Pull ups
6 Hang Clean and Jerks
6 Box Jumps
6 Pull ups.......
Increase reps by 2 for the duration of the Amrap
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