• Shawn Alfenito

OWD 7/8/2020


Achieve

Part A.

Clean & Jerks:

3x3 @50-55%

2x3 (Hang) @55-60%

2x3 (High Hang) @55-60%

Take time to warm up a then complete sets focusing on speed through the hang into that final pull.

Part B.

4 x 3 Minute AMRAP:

10 Alt Pistols (scaled is 20 Air squats)

10 Wall Balls

10 Hang Power Snatches 95/65

Complete as many reps as possible in 3 minutes, then rest 1 minute.

FIT

Part A.

3x8 DB Clean and Jerks

3x8 DB Squats


Part B.

4 x 3 Minute AMRAP:

10 Mountain Climbers

10 Wall Balls

10 Alt DB Snatches

Complete as many reps as possible in 3 minutes, then rest 1 minute.


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