Warm Up 2 rounds: 10 jumping jacks 10 KB deadlifts 8 DB cleans 8 sit-ups Accessory Strength X 4 Rounds Romanian a Deadlift & Kipping Mechanics 10 DB Romanian deadlifts 10 C&D Drill and add the pull up if you can 15 Russian twists WOD -18 min AMRAP 12 DB thrusters 10 pull-ups (or ring rows) 100m run with med ball Cooldown (5 min)

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