- Shawn Alfenito
WOD 11/39/2020

Achieve
Part A.
Front Squats: (15:00)
Warmup to 80% then,
5x5 @65-70%
Part B.
3x AMRAPs:
5:00 AMRAP
25 DU’s
8 Deadlifts (135/95)
8 DB Power Cleans (50/35)
-rest 2:00-
5:00 AMRAP
25 DU’s
8 Deadlifts (185/135)
8 DB Squats Cleans (50/35)
-rest 2:00-
5:00 AMRAP
25 DU’s
8 Deadlifts (205/175)
8 DB Power Cleans (50/35)
Fit
Part A.
12 min EMOM:
100m Run
20 Alt Jump Lunges
10 DB Front Squats
Part B.
3x AMRAPs:
5:00 AMRAP
40 Singles
8 DB Thrusters
8 DB Power Cleans (50/35)
-rest 2:00-
40 Singles
8 burpees
8 DB Squat Cleans (50/35)
-rest 2:00-
5:00 AMRAP
40 Singles
8 DB Thrusters (50/35)
8 DB Power Cleans (50/35)
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