7/18 WOD

Warm-Up 3 rounds: 8 PVC snatch-grip deadlifts 8 overhead reverse lunges with PVC 6 muscle snatches 8 snatch-grip high pulls 10-second overhead squat hold Skill: Snatch Complex Every 2 minutes for 7 se

Warm-Up 3 rounds: 10 wall slides 12 banded external rotations 8 seated PVC presses 10 alternating shoulder taps 20-second seated straddle hold Skill Barbell or Dumbbell Z Press 5x6 reps Rest 90–120 se

Warm-Up 3 rounds: 10 light kettlebell deadlifts 12 alternating hamstring sweeps 10 frog pumps 8 plank walkouts 10 empty-bar good mornings Skill: Tempo Romanian Deadlift 5x6 6 reps Lower for 4 seconds