• 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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