Warm Up:
3 rounds:
10 PVC Thrusters
10 KBS
10 PVC Push Press
200 m Run
Conditioning: PARTNER WOD. SPLIT REPS EVENLY
6 Rounds:
40 Single Arm Overhead ALT Dumbbell Lunges (50/35)(45/25)
42 Kettlebell Swings (70/55)(55/35)
12 Burpees
18 Right-Arm Dumbbell Thrusters (50/35 )(45/25)
18 Left-Arm Dumbbell Thrusters (50/35)(45/25)
6 Right-Arm DB Squat Cleans (50/35)(45/25)
6 Left-Arm DB Squat Cleans (50/35)(45/25)
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