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

Team WOD

For Time:

2000/1900/1800m Row

100 DL

1600/1520/1440m Row

80 Power Clean

1200/1140/1080m Row

60 Thrusters

800/760/720m Row

40 Snatch

400/380/360m Row

20 Cluster

RX: 50/35