Tuesday 2/09/26

Warm-Up – 10 min

2 min easy bike or row

PVC x 2 rounds:

8 Pass-throughs

8 Overhead squats

6 Snatch grip presses

20-sec overhead hold

Overhead Squat Skill – 15 min

2 × 5 PVC OHS

3 × 5 Empty barbell OHS

4 × 3 OHS @ with weight

(Focus: balance + control, not max)

Accessory – 3 rounds

10 Single-arm DB overhead lunges

12 Banded face pulls

30-sec side plank (each side)

WOD – 16-min AMRAP

200m run

6 Barbell complexes

(deadlift → hang power clean → push press)

10 Toes-to-bar (or knee raises)