Complete for time:
“Dork”
33 Front Squats, 185/125
15 Burpees
33 Deadlifts, 185/125
15 Burpees
33 Kettlebell Swings, 70/53
15 Burpees

Michael “Dork” Kennedy was a Boston Firefighter who lost his life on March 26th on duty. He was a CrossFit athlete and a coach at a Boston affiliate. He along with fellow firefighter Edward Walsh are in our thoughts and prayers. This work out is dedicated to them.

As Many Rounds As Possible in 10 mins:
10 Shoulder to Overhead, 135/95
50 Double Unders

For Load:
5 rounds
Power Snatch + 2 Overhead Squats

6 Rounds For Load:
High Hang Squat Clean + Hang Squat Clean + Power Clean + Power Jerk

High Hang = upper 1/3 of thigh
Hang = in front of knee caps
Power Clean = touch floor and stay above squat
Power Jerk = no split jerk

Skill:
Snatch technique work – (top-to-bottom)

Squat Therapy
5 rounds – Practice squatting as close as possible while facing wall with thumbs interlocked overhead.
If thumbs interlocked is too difficult, use PVC in overhead position. The focus is to develop proper squat mechanics.

Sprint drills
4 rounds – 60 meter sprint drills
Place cones 20 meters apart and sprint down and back 3X.  Rest as needed between rounds.

Overhead walking lunge
3 rounds – 20 meters
Perform walking lunge with plate overhead. You choose the weight.

For Load:
Deadlift – Find your 3 RM

“Christine”
Complete 3 rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

AMRAP in 10 mins:
5 Burpees
30 Double Unders

For Load:
Overhead Squat, 3-3-3-3-3

Strength
Push Press – Find your 3 Rep Max

Complete 6 rounds (climbing up in weight each round)
High Hang Squat Clean + Hang Power Clean + Power Clean + Push Jerk

High = Pockets
Hang = In front of knees
Power = From Floor

Perform the complex without letting go of bar.