- Shawn Alfenito
WOD 9/15/2020

Achieve
Part A.
Muscle Snatch + Pause Snatch Balance (2+2):
5x: 2 Muscle Snatch + 2 Pause Snatch Balance
- Work up in weight in 5 working sets.
-Pause is 2-3 seconds at the bottom.
- Not a Max but a good quality single for the day.
Then,
Snatch high Pulls :
4x3 (100-105%) Max
Part B.
20:00 AMRAP:
5 Strict Handstand Push Up
10 Hang Power Cleans 95/65
15/12 Calorie Row
50 Double-Unders/100 singles
Fit
15 Min Alt EMOM:
100m Run
10 DB Thrusters
12 KB Swings
Part B.
20:00 AMRAP:
5 Hand-release Push-ups
10 Hang Power Cleans 95/65
15/12 Calorie Row
50 Double-Unders/100 singles
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