• Shawn Alfenito

WOD 5/20/2021


Achieve

Part A.

Clean and Jerk:

5:00 to build to a heavy for the day then,

10:00 EMOM:

2 Cleans

1 Jerk

65-70% of your 1RM. These are ALL full Cleans today!


Part B.

For Time: (10:00 Cap)

21 Thrusters (95/65)

21 Burpees

21 KB Swings

400m Run


-Rest 3:00 After Cap-


For Time: (5:00 Cap)

15 Thrusters (95/65)

15 pull-Ups

15 KB Swings

100m Run

Score is total working time from both sections combined. (Do not include Rest time.)


Fit

Part A.

15:00 Alt EMOM:

10/8 Cal Row

10 KB SDHP

10 DB Box Step-ups


Part B.

3 Rounds For Time:

15 DB Thrusters

15 MedBall Cleans

15 KB Swings

400m Run


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