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

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