9/13 WOD

Focus: Power • bar control • overhead stability Warm-Up —2 rounds: 200m easy jog 10 PVC pass-throughs 8 snatch-grip good mornings 8 overhead PVC presses 6 muscle snatches 6 overhead squats with PVC Em

Focus: Horizontal pressing strength • upper-back stability Warm-Up 2 rounds: 10 band pull-aparts 8 scapular push-ups 10 band external rotations 8 wall slides 8 light DB pullovers Bench Prep 10 empty b

Focus: Quad strength • front-rack positioning • trunk strength Warm-Up — 2 rounds: 30 sec easy row 8 squat-to-stands 8 alternating lateral squat shifts 10 glute bridges 10 ankle rocks/side 8 PVC front