Strength: Split Jerk from the rack
Warm up: 1x3 @ 55% 1x3@ 65%
1x3 @ 75%
1x3 @ 85%
1x3 @ 90%
1x3 @ 80 %
1x3 @ 70 %
Conditioning: 12min AMRAP
21 Dubs
10 Dumbbell Front Rack Squats (50/35)(45/25)
21 Dubs or 200 m Run (if not raining)
7 Toes to Bar
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