12/13 WOD

FRIDAY — TEAM WOD + BARBELL COMPLEX Warm-Up (10 min) 200m jog 10 med-ball cleans 10 air squats 6 empty-bar complexes Accessory — 3 Rounds 12 DB glute bridges 10 plank shoulder taps 20-sec wall sit TEA

Warm-Up 2 rounds 200m jog 10 KB deadlifts 10 glute bridges 8 inchworms 6 empty-bar deadlifts Deadlift (15 min) 5 × 4 Moderate-heavy Controlled down Explosive up Accessory — 3 Rounds 12 side Lunges 10

Warm-Up 2 rounds: 10 air squats 8 front squats (empty bar) 6 muscle cleans 6 hang power cleans 6 front rack lunges Mobility Front rack stretch Wrist mobility Ankle stretch Squat Clean Progression (15