• Shawn Alfenito

WOD 2/13/19


Achieve

Strength

Every 90 seconds for 6 min

30 sec ME hang snatches @50%

immediately after,

8 min to find heaviest

hang snatch + snatch (these should be immediately after each other, ideally holding onto the bar)

Conditioning

For time

10 snatches (115/80)

1 lateral burpee over bar

9 snatches (115/80)

2 lateral burpee over bar

8 snatches (115/80)

3 lateral burpee over bar

7 snatches (115/80)

4 lateral burpee over bar

6 snatches (115/80)

5 lateral burpee over bar

5 snatches (115/80)

6 lateral burpee over bar

4 snatches (115/80)

7 lateral burpee over bar

3 snatches (115/80)

8 lateral burpee over bar

2 snatches (115/80)

9 lateral burpee over bar

1 snatches (115/80)

10 lateral burpee over bar


Fit

Intervals

Every 2nd min for 14 min

200 m run + 12 DB push press

Conditioning

For time

10 DB thrusters

1 lateral burpee over bar

9 DB thrusters

2 lateral burpee over bar

8 DB thrusters

3 lateral burpee over bar

7 DB thrusters

4 lateral burpee over bar

6 DB thrusters

5 lateral burpee over bar

5 DB thrusters

6 lateral burpee over bar

4 DB thrusters

7 lateral burpee over bar

3 DB thrusters

8 lateral burpee over bar

2 DB thrusters

9 lateral burpee over bar

1 DB thrusters

10 lateral burpee over bar

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