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

Team Workout Dynamic drills: jog, skips, inchworms, jumping squats, Super Mario's Light Power Clean Technique Practice (10 min) 3 reps every 90 seconds x 5 rounds Focus: smooth bar path + fast elbows WOD (25 min) — Teams of 2 (AMRAP) Partner A: 9 hang power cleans, 7 DB presses, 3 burpees Partner B: Rest — switch when A finishes run

Warm-Up (8 minute) Cat-cow x 10 Plank to down dog x 10 Shoulder taps x 20 Lunge w/ reach x 10 each PVC pass throughs x 15 Overhead Squat Work 3 x 5 tempo air squats (5-second eccentric, 2-second pause) 4 x 5 PVC OHS OR Barbell (PVC PIPE TEST) WOD -15 AMRAP 18 - KB OR DB Snatches 18 - MTN Climbers 18 - Hanging Knee Raises 8 - SLOW & CONTROLLED OH SQUAT CORE: 3X 1-Min Plank