1/21 WOD

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

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