• Shawn Alfenito

Wod 1/15/2020

Oly:

Part A.

8 min to Complete:

3x3 clean pulls, 3 sec hold at knee

3x8 clean high pulls

3x3 panda pulls

Use a weight that you can move easily and gets you warmed up

Then,

7 min EMOM:

1 clean

1 hang clean

2 split jerks

Rest 3 min

then,

7 min EMOM:

1 hang clean

2 high hang cleans

2 split jerks

Don't exceed 50-60% of 1RM

Beginners start with PVC or Empty bar. Everyone else, stay light and focus on position, speed, and foot position.

Part B.

12 Min AMRAP:

8 hang power cleans 95/65

8 bar over burpees

30 DU's/60 singles

Fit:

10 min hamstring and shoulder warmup

Then,

For Time:

800m Run 20 jump squats 30 situps 25 DB squats 30 situps 20 jump squats 800m run

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