Coach Lis will be coaching 4:30 and 6pm! Get there if you can!!!
Strength: Shoulder Press
#1: 10 reps @ 60%
#2: 8 reps @ 70%
#3: 6 reps @ 75%
#4: 4 reps @ 80%
#5: 4 reps @ 80%
Conditioning: 3 Rounds
200 Meter Run
10 Pull Ups/Ring Row or Barbell Row
10 Push Press (135/85)(115/75)
10 Burpee Box Jump (30/24)(24/20)
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