Warm up: 2 Rds
25 Single jump ropes
Arm circles x 10
Single Arm Circle x 10 per arm
Seal Claps x 10
Seal Claps palms down x 10
Push ups x 10
Hanging Scap Retracions x 10
Strength:
Bench Press 3x10 @ 70%
DB Alt Bicep Hammer Curls 3x12
Tricep Ext 3x12
Conditioning:
4 rounds (12min Cap)
20 single arm DB Snatches (50/35) (40/25)
(10 per arm. Do not alternate)
30 KBS (70/55)(55/35)
40 Double unders
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