Warm-Up- 2 rounds: 10 ring rows 10 scap push-ups 10 banded lat pull-downs 20 sec hollow hold Skill / Strength (15 min) – Strict Pull-Up Foundations 4×5 Scap Pull-Ups 4×6 Banded Pull-Ups (controlled, chin over bar) Accessory - Kip Prep 3×10 Beat Swings (tight legs with dodge ball) WOD-12 150 m row 6 DB flys 6 barbell curls 6 Floor Press 6 burpees

Warms Up -3 rounds 10 Jump Shrugs (PVC) 8 Hang High Pulls 5 Jumping Jacks Jumps Skill / Drill Work:- Power Cleans Clean Pulls (4×3 @ moderate weight) — focus on full extension, no arm bend. Hang Power Clean (Mid-Thigh) — 5×3 @ light-moderate load. Focus: Explosive hip drive and bar close to body. Accessory Work: 3×10 Front Rack Lunges (light load) 3×10 Plank Shoulder Taps with weight WOD 12-min 6 power cleans (light) 8 DB box overs 12 V-ups

Front Squat Warm-Up (10 min) 2 rounds: 10 air squats 8 lunges 10 front rack holds (empty bar) Lift: Front Squat Teaching Mechanics 5 sets of 4 reps Barbell or light Accessory 3 rounds: 10 tempo goblet squats (elbows up) 12 banded side steps WOD (15 min) — 12-min EMOM 10 front squats barbell Only 12 sit-ups with weight 8 burpees jumps 100 meter run Cooldown Quad + hip stretch