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Monday March 16th Dumbell & Body Weight Workout

Dumbbell Squat Clean Warm Up

With Lighter Dumbbells

3rds 5 Goblet Squats 10 Deadlifts 10 Hang Power Cleans 10 Hang Squat Cleans



16 Min AMrap

16 DB or KB Deadlifts 16 DB Hang Squat Cleans 16 DB or KB Shoulder Press * use what every lb DB's you have

Body Weight WOD:

8 rounds for time 10 Pushups 15 Sit ups

20 Jump Squats

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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

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