1/18 WOD

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

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 goble

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