Warm-Up —2 rounds - 100m easy jog - 8 PVC pass-throughs - 8 ankle rocks - 8 front-rack elbow rotations - 6 good mornings - 6 squat-to-stands Empty-Bar - 3 Clean High Pulls - 3 Muscle Cleans - 3 High-Hang Power Cleans Lift — Clean COMPLEX — 17 min 6 X 2:30 (Stick to one weight) 1-Clean Pull from Floor 2-High-Hang Power Clean ( HIP Height) 3-Hang Power Clean from Above Knee 2 -Power cleans from the ground - One fluid movement Hold the catch for 2 seconds, then stand tall WOD —

Warm-up: 2 rounds 10 min - 30 sec easy jump rope - 12 band pull-aparts - 10 scapular push-ups - 8 prone swimmers - 8 light DB reverse flyes - 8 empty-bar rows Lift — Barbell Bent-Over Row — 16 min 5 × 5 (light to mod) Use a 2-second lowering phase and a brief squeeze at the top. TIPS: Keep the torso fixed throughout the set. Supporting Accessories 3 rounds:12 min - 10 DB Pullovers - 12 Band Face Pulls - 8/side Side Plank Rotations WOD — 4 X 4:00 min rounds - 12/10 Cal Bike or

Warm-Up — 2 rounds - 45 sec easy bike - 10 banded good mornings - 8 alternating scoop the sand - 10 glute bridge marches - 8 bird dogs total - 8 dowel hip hinges Lift — Conventional Deadlift — 17 min 5 × 4 Rest 90–120 seconds between sets. TIPS: Brace before pulling, keep the bar close, push the floor away, and finish tall without leaning backward. Supporting Accessories — 2 rounds: - 10 DB Step-Ups total, controlled - 12 Banded Donkey Kicks - 10/side Pall of Press WOD — 14-M