4. April 2026

Warmup:

3min Machine of choice

2 Rounds

10 Alt. Good mornings

10 Kang Squat

5 Push-up to down dog

WOD prep

Barbell:

5 Good mornings

5 Back squat

10 Back rack shoulder raises (both shoulder at the same time)

20 Alt. Front rack shoulder raises 

5 Strict press

5 Push press

5 Front squats

5 Clean DL

5 Hang power clean

5 Thrusters

5 Muscle snatch

5 Hang power snatch

5 Cluster

Build up to workout weigth:

2-3 Power clean

2-3 Thrusters

2-3 Snatch

2-3 Cluster

RX: 50/35

WOD

For Time:

5 Rounds

300/270m Row/Ski // 18/14 cal EchoBike

15 DL

4 Rounds

300/270m Ski/Row // 18/14 cal EchoBike

15 Power Cleans

3 Rounds

300/270m Row/Ski // 18/14 cal EchoBike

15 Thrusters

2 Rounds

300/270m Ski/Row // 18/14 cal EchoBike

15 Snatches

1 Rounds

300/270m Row/Ski // 18/14 cal EchoBike

15 Clusters

RX: 50/35