- Shawn Alfenito
WOD 9/30/2020

Achieve
Part A.
12:00 Alt EMOM:
5 Power Cleans 135/95
5 Front Squats 135/95
5 Strict Pull-ups
Part B.
3:00 to complete
400m Run
AMRAP of Air squats in remaining time
-straight into-
3:00 to complete
400m run
AMRAP of Wall Balls in remaining time
-straight into-
3:00 to complete
400m Run
AMRAP of Alt DB snatch
Score is total reps of all three AMRAP movements combined.
Fit
Part A.
12:00 Alt EMOM:
10 DB Power Cleans
10 DB Front Squats
10 Ring Rows
Part B.
3:00 to complete
400m Run
AMRAP of Air squats in remaining time
-straight into-
3:00 to complete
400m run
AMRAP of Wall Balls in remaining time
-straight into-
3:00 to complete
400m Run
AMRAP of Alt DB snatch
Score is total reps of all three AMRAP movements combined.
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