• Shawn Alfenito

WOD 3/12/2020



Achieve


Part A.

6 sets of Clean Complex:

3 deadlifts, 2 cleans high pulls, 2 clean and Jerks

Go only as heavy as form allows

Then,

6 sets of Clean complex:

2 hang power cleans, 2 high hang clean(squat)


Part B.

8 min EMOM:

3 cleans 75-80%, 5 Bar over burpees


Fit


Part A.

Every 3rd Min x 8 rounds:

2 rounds of Cindy

(5 pull ups, 10 push-ups, 15 air squats)

200m Run


Part B.

14 Min AMRAP:

10 Ball Slams

15 sit-ups

20 KB swings

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