• Shawn Alfenito

WOD 4/20/2021


Achieve

Part A.

Back Squat:

10-8-6-4-2

Goal is heaviest load over all sets combined. Add or remove weights however you choose; 15:00 to complete.


Part B.

7 min EMOM:

1 Clean Pull to below knee (2 sec pause)

1 Clean

1 Hang Clean

1 High Hang Clean

FULL CLEANS! 50-60% of 1RM

-Rest 3:00-

2 Rounds For Time:

15 Power Clean (95/65)

15 Burpees

15 Push Press (95/65)

200m Run

*Score is time for the final part of the workout.

Fit

Part A.

400m Run then,

10-8-6-4-2

DB Squats

KB Swings

Then,

400m Run


Part B.

7 min EMOM:

3 DB Deadlifts

2 DB Cleans

2 DB Push Press

-Rest 3:00-

For Time:

30-20-10

DB Box Step-Ups

Slam Balls

Mountain Climbers

200m Run

*Score is time for the final part of the workout.


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