• Shawn Alfenito

WOD 7/3/19


Achieve

Strength

Snatch

1x1 @80%

3x2 @15-35lbs less

- increase drop sets 5-15 lbs from last week

Conditioning

3 rounds for time

20 thrusters (95/65)

15 t2b

20 front rack lunges (95/65)

15 c2b pull ups


Fit

Intervals

EMOM for 14 min alternate

12 alternating dB snatches

15 jump squats

Conditioning

3 rounds for time

20 wall balls

15 k2e

20 dB front rack lunges

15 hand release push ups

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