Thanksgiving Week Gym Schedule:
Wednesday 11/22: 5,6am and 4:30pm ONLY
Thanksgiving Day 11/23: 8:15am and 9:15am ONLY
Black Friday 11/24: 9:30am ONLY
Planks!
Strength : Shoulder Press
10 @ 60% of 1RM
8 @ 65
6 @ 75
4 @ 80
4@ 90
Conditioning: 7 Rounds (15min CAP)
7 Power Cleans (135/95)(125/85)
7 Chest to Bar Pull Ups (*Strict Pull Up Option:5 reps)
7 Push Jerks
7 Toes to Bar
Choose a weight you can go unbroken for the Power cleans and Push Jerks.
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