2/28 WOD

Warm-Up 2 rounds: 5/5 one glute bridges 10 walking lunges 10 air squats 8 empty-bar back squats Barbell Prep 5 tempo squats 5 pause squats 5 regular squats Back Squat 5 x 5 @ moderate-heavy Accessory

Warm-Up 2 rounds: 200m row 10 air squats 10 PVC pass-throughs 10 PVC overhead squats 20-sec overhead hold Thoracic opener Strength (15 min) Overhead Squat 5 x 3 Build to a challenging but technically

Warm-Up (10 min) 200m run 10 med-ball cleans 10 air squats 8 push-ups 6 empty-bar cleans Strength — Power Clean Complex (12 min) Every 90 sec × 6 rounds: 1 power clean 1 front squat 1 push press Build