Warm-Up — 10 Minutes 3 rounds: 30 sec jump rope 10 alternating toe touches 8 alternating lateral lunges 10 light KB deadlifts 8 DB strict presses 10 plank shoulder taps Movement Prep — 2 Rounds 6 KB halos each direction 8 light DB goblet squats 6 single-arm KB high pulls/side Skill / Strength Single-Arm KB Clean + Front Rack Reverse Lunge 5 sets: 4 KB cleans — right 6 front-rack reverse lunges — right 4 KB cleans — left 6 front-rack reverse lunges — left Rest 75–90 seconds. T

Warm-Up — 10 Minutes 2 rounds 250m row 10 empty-bar good mornings 8 front-rack elbow rotations 6 muscle cleans 6 strict presses Technique Complex 2 light rounds: 3 Clean High Pulls 3 Power Cleans 3 Front Squats 3 Push Jerks Lift — Complex Every 2:30 × 4 sets Complete: 2 Power Cleans → 2 Front Squats → 2 Push Jerks Build gradually. The entire complex should look smooth before weight increases. Supporting Accessories — 3 Sets 10 Chest-Supported DB Rows 8 Box Jumps “Ten Down” 10

Warm-Up — 10 Minutes 3 rounds 30 single-unders 10 ankle circles 8 Cossack squats 10 band pass-throughs 8 wall ball shots (light) Overhead Squat Prep 2 rounds 8 PVC behind-neck presses 6 PVC overhead squats :20 overhead PVC hold 5 slow overhead squats Skill/Lift — Overhead Squat Start with PVC → empty bar → light loaded bar. 5 × 5 Use a 3-second descent on the first 2 reps of each set. Scaling Progression Level 1: PVC to target Level 2: Empty bar to box Level 3: Full-range emp