• Shawn Alfenito

WOD 1/7/2020


Part A.

15 min to work to heaviest set of:

2 snatch balance (add weight each set as form allows)

Start light and focus on speed under the bar

Part B.

8 min AMRAP

2 Hang Power Clean + Front Squat + Split Jerk

(50-60% of 1RM Jerk)

12 Pull-ups

*focus on strong catch, then squat

Then Immediately,

7 min AMRAP

2 Hang Cleans + 1 Split Jerk 70-80%

*stick a deep landing

20 box jumps

Both AMRAPS done back to back with a running clock.


Part A.

15 min ALT EMOM:

15 KB swings

100m run

15 Goblet squats

Part b.

15 min AMRAP:

5 DB power cleans

5 DB Front squats

10 DB Push press

100m run