• Shawn Alfenito

WOD 1/30/2020

Oly:

Part A.

8 min to Complete:

6 rounds

Clean high pulls, from hang

2 hang power cleans

Use as a warmup for the EMOM

Then,

5 min EMOM:

1 clean

1 hang cleans

2 split jerks

Use 65-70% 1RM

Rest 3 min

then,

5 min EMOM:

2 Hang Power Cleans

2 Front Squats

Part B.

12 Min AMRAP:

8 hang power cleans 95/65

15/12 Cal Row

30 DU's/90 singles

Fit:

Part A.

8 Minutes to complete:

30 Wall Balls

100 singles

20 Wall balls

100 singles

10 Wall balls

100 singles

Part B.

"Helen"

3 Rounds for time:

400m Run

21 KB swings

12 Pull-ups

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