Strength: Deadlift
Warm UP: 1x3 @ 55% & 1x3 @ 65%
2x3 @ 75%
1x3 @ 85%
1x3 @ 80 %
1x3 @ 70%
Super Set 5 Jumping Squats after each set of Deadlifts
Conditioning: 15min AMRAP
12 Wall Balls (20/14)
20 Split Squats (10 per leg) (50/35)(45/25)
50 Dubs
10 Box Jump overs (24/20)
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