12/16 WOD

Warm-Up — 10 Minutes 2 rounds: 200m run 10 synchronized air squats 8 alternating med-ball chest pass to partner 10 PVC good mornings 8 alternating step-ups 6 synchronized burpees Strength / Skill — Pa

Warm-Up — 10 Minutes 3 rounds: 30 sec jump rope 10 alternating toe touches 8 alternating lateral lunges 10 light KB deadlifts 8 DB strict presses 10 plank shoulder taps Movement Prep — 2 Rounds 6 KB h

Warm-Up — 10 Minutes 2 rounds 250m row 10 empty-bar good mornings 8 front-rack elbow rotations 6 muscle cleans 6 strict presses Technique Complex 2 light rounds: 3 Clean High Pulls 3 Power Cleans 3 Fr