Strength: Strict Press
Warm up: 1x3 @ 55%, 1x3 @ 65%
4 x 3 @ 80 %
Super Set: Lying DB Bench Pull overs 5x8
https://www.youtube.com/watch?v=FK4rHfWKEac
Conditioning: 21-18–15-12-9-6
HSPU/Kneel & Press
DB Front Squats (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