3/14 WOD

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

Warm-Up (10 min)2 rounds: 10 push-ups 12 band pull-aparts 10 ring rows 8 empty-bar bench press Strength — Bench Press (15 min) 5 × 5 Moderate-heavy Pause at chest Explosive press Accessory — 3 Rounds