• Shawn Alfenito

WOD 6/14/2021


Part A. (Oly Lift)

6:00 to Complete:

2x3 snatch pulls, 3 sec hold at knee

2x8 snatch grip DL

2x3 panda pulls

Use a weight that you can move easily and gets you warmed up


7 min EMOM:

1 snatch

2 hang snatch

2 high hang snatches

50-60% of 1RM

Beginners start with PVC or Empty bar. Everyone else, stay light and focus on position, speed, and form.

Part B.

14:00 AMRAP

6 hang power snatches 95/65

5 Bar Facing Burpees

4 OHS 95/65

200m run


Part A.

800m Run

25 Air Squats

10 KB Push Press, left arm

10 Sit-Ups

10 KB Push Press, right arm

800m Run

Part. B.

13:00 AMRAP

6 Alt DB Snatches

5 Burpees

4 OH Plate Lunges

200m run