Warm-Up 3 rounds: 8 PVC snatch-grip deadlifts 8 overhead reverse lunges with PVC 6 muscle snatches 8 snatch-grip high pulls 10-second overhead squat hold Skill: Snatch Complex Every 2 minutes for 7 sets: 1 hang snatch high pull 1 hang power snatch 1 overhead squat Begin light and increase only when the receiving position remains stable. Supporting Accessory Work 3 rounds: 8 overhead box step-ups per leg 10 snatch-grip Romanian deadlifts 45 sec plank WOD 7 minute AMRAP 10 alte

Warm-Up 3 rounds: 10 wall slides 12 banded external rotations 8 seated PVC presses 10 alternating shoulder taps 20-second seated straddle hold Skill Barbell or Dumbbell Z Press 5x6 reps Rest 90–120 seconds Athletes sit on the floor with legs extended or slightly separated. The torso must remain upright throughout each rep. Supporting Accessory Work 3 rounds: 10 half-kneeling single-arm presses per side 12 prone Y raises 6 sit-throughs WOD :7 rounds for quality and speed 5 dum

Warm-Up 3 rounds: 10 light kettlebell deadlifts 12 alternating hamstring sweeps 10 frog pumps 8 plank walkouts 10 empty-bar good mornings Skill: Tempo Romanian Deadlift 5x6 6 reps Lower for 4 seconds Pause for 1 second below the knee. Stand normally Rest 90 seconds Use a weight that allows athletes to maintain a neutral spine and consistent tempo. Supporting Accessory Work 3 rounds: 10 single-leg hip thrusts per leg 12 hamstring walkouts 10 bent-over reverse flyes 30-foot fro