• 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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