5/2 WOD

Warm-Up 3 Rounds 1 min jump rope 10 Empty Bar Push Press 10 Jump Shrugs 10 Band Pull-Aparts Skill Push Jerk 6 x 3 Build throughout. Emphasis: Fast feet. Fast lockout. Accessory 3 Sets Strict Press x 8

Warm-Up 3 Rounds 200m Jog 10 Reverse Lunges 10 Glute Bridges 10 Bird Dogs 10 Air Squats Skill Front Rack Step-Up 5 x 8/leg Accessory 3 Sets Single Leg RDL x 10 Side Plank x :20/side Banded Monster Wal

Warm-Up 3 Rounds 250m Row 10 PVC Pass-Throughs 10 Overhead Squats (PVC) 10 Jumping Lunges 5 Inchworms Skill (10 min) Snatch Progression Every 90 seconds x 6 2 Snatch High Pulls 2 Muscle Snatches 2 Pow