2/28 WOD

Warm-Up —2 rounds: - 100m jog - 8 PVC good mornings - 8 windmill rotations - 8 jump shrugs - 6 squat-to-stands Empty bar: - 3 clean pulls - 3 muscle cleans - 3 high-hang power cleans - 3 front squats

Warm-Up — 2 rounds: - 150m easy bike - 8 squat-to-stands - 8 ankle rocks/side - 10 band pull-aparts - 8 front-rack elbow rotations - 8 pogo jumps Then PVC/empty bar: - 5 clean-grip RDL - 5 clean 3-pul

Focus: Push Press Skill + Full-Body Conditioning Warm-Up — 2 rounds: - 200m easy row - 8 inchworms - 10 alternating toe touches - 10 light KB deadlifts - 8 scapular push-ups - 10 air squats Lift — PUS