- Shawn Alfenito
WOD 1/7/2020

Achieve:
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.
Fit:
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
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