• Shawn Alfenito

WOD 7/9/2021


Achieve

Part A.

Clean & Jerks:

3x3 @50-55%

2x3 (Hang) @55-60%

2x3 (High Hang) @55-60%

Take time to warm up a then complete sets focusing on speed through the hang into that final pull.


Part B.

4 x 3 Minute AMRAP:

15/12 Cal Row

10 pistols/15 Air squats

10 DB Push Press (50/35)

Complete as many reps as possible in 3 minutes, then rest 1 minute.


FIT

Part A.

3x8 DB Clean and Jerks

3x8 DB Squats

Part B.

4 x 3 Minute AMRAP:

10 Mountain Climbers

15 Air Squats

10 DB Push Press

Complete as many reps as possible in 3 minutes, then rest 1 minute.


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