- 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