Power Clean Mechanics Warm-Up (10 min) 10 PVC pass-throughs 10 jumping squats/Broad Jumps 8 empty-bar front squats 6 hang power cleans 100m run Lift: Power Clean (Teaching Focus – Mechanics) 5 sets of 4 reps- Barbell or light weight Focus: bar path, timing, hip extension Accessory (5 min) 3 rounds: 10 barbell rows 12 glute bridges WOD (15 min) — 12-Min AMRAP 8 Hang power cleans (light) 10 push-ups 12 box jumps 200m run Cool Down & Stretch

Friday 🔥 Warm-Up 2 rounds 10 good mornings 8 lunge + reach 8 empty-bar DL’s WOD (20 min) — TEAM WORKOUT Partner A: 8 deadlifts (moderate), 6 burpees, 10 sit-ups Partner B: rest, swap every round Cooldown (5 min) Hamstring + glute rolling

— Foundation: Mobility + PVC OH Squats Warm-Up 200m easy run or 2 minutes bike 2 rounds: 10 air squats 10 PVC pass-throughs 10 scapular shrugs (standing, arms overhead) 10 ankle rocks Skill / Prep 10 wall facing squats (slow + controlled) 3 x 10 PVC overhead shoulder openers (behind neck & around) Overhead Squat Work 3 x 10 PVC or Barbell overhead squat (tempo 3-1-3) 3 x 8 goblet squat (light KB/DB) — chest up, elbows high **WOD — 10-min AMRAP 8 Sumo Deadlift High Pull KB 10