• Shawn Alfenito

WOD 7/19/2021


Achieve

Part A.

6:00:

2 Power Cleans + 2 Front squats

Build to a heavy set then,

6:00 EMOM

Same complex at 20-30# less than heaviest from above.


Part B.

For Time (18 min cap):

21 Hang Power Snatch (95/65)

20 Wall Balls

5 Bar MU’s

15 Power Snatches

20 wall balls

5 Muscle ups

9 Power Snatches

20 Wall Balls

5 muscle ups

*sub Bar MU for 5 Pull-Up + 5 Dips


Fit

Part A.

Intervals, 4 Rounds:

200m Sprint

Singles for as long as run takes

Rest one minute between rounds


Part B.

For Time (18 min cap):

21 Alt DB Snatches

20 Wall Balls

15 Burpees

15 Alt DB Snatches

20 wall balls

15 Burpees

9 Alt DB Snatches

20 Wall Balls

15 Burpees


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