• Shawn Alfenito

WOD 8/22/19


Achieve

Strength

4x3 front squats @75%

- increase 5-15lbs from last week

Conditioning

4x 3 min AMRAP (3 min rest in between)

20/15 cal row

10 alternating DB split snatches (50/35)

10 alternating DB split clean and jerks


Fit

Intervals

EMOM for 12 min alternate, 45 sec of work each week

Goblet squats

mountain climbers

rest

Conditioning

4x 3 min AMRAP (3 min rest in between)

20/15 cal row

10 alternating DB split snatches

10 alternating DB split clean and jerks

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