• Shawn Alfenito

WOD 5/24/2021


Achieve

Part A.

3x3 Cleans @70% (Full Squat Cleans)

Then,

2 Hang Cleans, 1 High Hang clean @60%

Focus on bar speed and getting under the bar fast.


Part B.

15:00 AMRAP 3 Bar Muscle-Ups

6 Power Cleans (115/75) 9 TTB

12 KB Swings (53/35)

100m Run


FIT

Part A.

14 Min alt EMOM:

10 Ring Rows

5/5 KB Thrusters

20 Air Squats


Part B.

15:00 AMRAP 3 Pull-Ups & 3 Dips

6 DB Power Cleans

9 High Knees/V-Ups

12 KB Swings

100m Run


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