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

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