• Shawn Alfenito

WOD 10/1/19


Achieve

Strength

5 sets of

1 clean + 2 front squats + 3 Thrusters @65% of clean and jerk

- increase 5-10 lbs from last week

Conditioning

12 min AMRAP

6 deadlifts (115/80)

100 m run

9 hang cleans (115/80)

100 m run


Fit

Intervals

EMOM for 12 min alternate

40 mountain climbers

15 box jumps

Conditioning

12 min AMRAP

6 dB deadlifts

100 m run

9 dB hang cleans

100 m run

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