- Shawn Alfenito
WOD 1/23/2020

Oly:
Part A.
10 min to complete:
2x8 snatch grip DL
2x3 panda pulls
2x6 muscle Snatch
Use a weight that you can move easily and gets you warmed up
Then,
14 min EMOM:
1 snatch pull to knee
1 snatch
1 hang snatch
1 high hang snatch
At min 7 switch to,
1 snatch
1 hang Snatch
2 OHS
Beginners start Empty bar. Everyone else, stay light and focus on position, speed, power through the hips
Part B.
12 Min AMRAP:
8 hang power snatches 95/65
25 DU’s
5 burpees
Fit
Part A.
12 Min ALT EMOM:
30 DUs. No subs...Practice DU’s!
20 Box Jumps
20 Russian twists (slam ball, wall ball, KB)
Part B.
For Time:
500m Run
10 DB Snatch, Left arm
15 Sit-ups
20 burpees
15 sit-ups
10 DB Snatch, right arm
500m Run
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