12/18 WOD

Warm-Up —2 Rounds 250m easy row 10 PVC pass-throughs 8 front-rack elbow rotations 8 High Pulls shrugs 6 muscle cleans Empty-Bar Prep 1 round 3 Clean High Pulls 3 Hang Power Cleans 3 Front Squats 3 Pus

Warm-Up — 3 Rounds :30 easy bike 10 band pull-aparts 8 scapular push-ups 10 banded external rotations 8 light DB floor presses Then: 10 empty-bar bench 5 moderate bench Strength — Bench Press 5 × 5 @

Warm-Up — 2 Rounds 100 easy jog 10 alternating scoop the sand 12 glute bridges 8 bird dogs/side 10 PVC good mornings Barbell Prep — 2 Rounds 8 empty-bar RDLs 5 tempo deadlifts — 3 sec down Strength —