• Shawn Alfenito

WOD 2/7/19


Achieve

Strength Technique:

10 min to work on

Split jerk form

Then Every 2nd min for 8 min

1st set - 3 push press + 1 split jerk

2nd set - 3 push press + 2 split jerks

3rd set - 3 push press + 3 split jerks

4th set - 3 push press + Max unbroken split jerks

- all at 50% of clean and jerk max

Conditioning:

12 min AMRAP

6 push jerks (115/80)

9 t2b

12 box jumps (24/20)


Fit

Intervals

EMOM 16 min alternate

20 air squats

18/15 cal row

16 KB Sdhp

14 alternating DB lunges

Conditioning:

12 min AMRAP

6 DB push jerks

9 t2b

12 box jumps (24/20)


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