• Shawn Alfenito

WOD 6/5/2020


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:

3 clean and jerks


Part B.

Total Reps in 12 min:

2 cleans 135/95

2 burpees

3 clean

3 burpees

Continue adding 1 rep each round for 12 minutes. Cleans are FUL CLEANS!


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.

Total Reps in 12 min:

2 cleans DB Thrusters

2 burpees

3 DB Thrusters

3 burpees

Continue adding 1 rep each round for 12 minutes.


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