Strength: Bench Press 5x5 @ 80%
Bicep Curls 3x12
Tricep Ext 3x 12
Conditioning: 6 rounds
Every 2 Minutes complete:
12 Hang Power Snatch (115/75)(95/65)
10 Burpee Over Barbell
If you are not finishing in the 2 min, lower the weight on the Barbell and or switch to regular burpees
(Rest the remainder of time until the next 2 min comes up)
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