5/2 WOD

Warm-Up —2 rounds: 250m easy row 10 PVC RDLs 8 snatch-grip high pulls 8 overhead reverse lunges with PVC 6 muscle snatches Skill Prep 2 light rounds: 3 Snatch-Grip Deadlifts 3 Hang High Pulls 3 Hang P

Warm-Up — 3 rounds 30 sec jump rope 10 band pull-aparts 8 scapular push-ups 8 PVC pass-throughs 6 empty-bar strict presses Barbell Prep 2 rounds: 5 dip + drives 5 strict press 5 push press Strength —

Warm-Up:2 rounds 150m run 10 squat-to-stands 8 lateral lunges/side 12 glute bridge marches 10 banded good mornings Then with an empty bar: 8 back squats 5 tempo back squats — 3 sec down 5 paused back