DATE – Sunday April 13th


Warm-up:  Row 250m x 3, alternating w/ dynamic warm-up movements


Mobility: Squat, thoracic, shoulder prep


WOD A) Front Squat x 3 – Every 2 min x 8 rounds

Start light and build to a conservative triple over the 8 sets (not a 3RM or failed sets)


WOD B)  In 17 min, build to a heavy set of:

Power snatch, snatch balance, hang snatch


WOD C) EMOM x 15 (5 rounds of each)

C1) Ring/Bar dips x 8-12

C2) Barbell row x 8-10

C3) Sandbag alternating lunge x 12 (6/leg – front rack)