• Shawn Alfenito

WOD 1/23/2020


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


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


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


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