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Thursday 11/12/25

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

 
 
 

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Wednesday 11/12/25

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

 
 
 
Tuesday 11/11/25

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 u

 
 
 
Monday11/10/25

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

 
 
 

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