Tuesday 10/06/26

Warm-Up — 2 rounds:

- 150m easy bike

- 8 squat-to-stands

- 8 ankle rocks/side

- 10 band pull-aparts

- 8 front-rack elbow rotations

- 8 pogo jumps

Then PVC/empty bar:

- 5 clean-grip RDL

- 5 clean 3-pulls

- 5 front squats

Skill 1 — Build the Receiving Position/ Learning How to Land

Front-Rack Drop — 3 × 5

TIPS:

- Feet approximately squat stance

- Knees tracking over toes

- Hips slightly back/down

- Chest tall

- Elbows forward

- Entire foot connected to floor

Skill 2 — High-Hang Power Clean

5 × 3 (Freeze the catch for 2 seconds)

LIGHT LOAD.

TIPS:

Small dip → extend → fast elbows → receive in quarter squat.

Accessories — 3 rounds

- 8 Front-Rack Tempo Squats 3-2-3 (/KB/DB)

- :45 Plank Hold

WOD — 14-Minute AMRAP

- 8/6 Cal

- 10 Wall Balls

- 12 Hand-Release Push-Ups

- 30 Double-Unders / 60 Singles