Please welcome Connor Pankopp to the world! Born Friday, April 28th, weighing in at a stout 9lbs 7oz. The whole family is doing well. Andrew even managed to sneak in some back squats yesterday.

Warmup
Run to Sessions
Hip Mobility
10 Downdog Pushups

Skill
10 Minutes
Snatch Progression

L3/4: use empty barbell
L0-2: use PVC pipe

Conditioning

“Shut the Door”

Levels 3/4
25 Minutes E5MOM (5 rounds)
10 Snatches
10 Bar Facing Burpees
200 Yd Run

L4 – 115/95
L3 – 95/65

Levels 2
25 Minutes E5MOM (5 rounds)
10 Double Kettlebell Clean + Press
10 Burpees
200 Yd Run

Levels 0/1
4x AFAP
400 yd Run
10 Kettlebell Clean + Press
10 Burpees

Core
3x
10 Ab Wheel Rollouts
10 Strict Hanging Leg Raises (Knee Tucks) – use stall bars if possible