4/7 WOD

Warm-Up —2 rounds: 200m easy jog 10 PVC good mornings 8 muscle cleans 8 front-rack elbow rotations 6 empty-bar RDLs Barbell Prep - 2 rounds: 3 Deadlifts 3 Hang Clean Pulls 3 Hang Power Cleans 3 Front

Warm-Up — 2 rounds: 10 band pull-aparts 8 scapular push-ups 10 PVC pass-throughs 8 wall slides 10 light banded triceps extensions Then empty bar: 5 strict press 5 dip + drive 5 push press Lift — Barbe

Warm-Up — 2 rounds: 60 sec easy bike 8 alternating world's greatest stretch 10 squat-to-stands 8 lateral lunges total 10 glute bridge 10 ankle rock circles Barbell prep — 2 rounds 6 empty-bar front sq