Add quick reference guide and upgrade script

- docs/QUICK-REFERENCE.md: Comprehensive quick reference card with
  - All commands organized by category
  - Shell aliases
  - Key paths
  - PA flags
  - Autonomy levels
  - Troubleshooting tips
- automation/upgrade.sh: Version upgrade management
  - Check for available upgrades (git-aware)
  - Pre-upgrade backup creation
  - Migration runner for version upgrades
  - Post-upgrade validation
- Updated shell completions with 16 aliases total
- Test suite now covers 24 tests

🤖 Generated with [Claude Code](https://claude.com/claude-code)

Co-Authored-By: Claude Opus 4.5 <noreply@anthropic.com>

automation/completions.zsh

@@ -98,6 +98,15 @@ _claude_mcp_status() {
         '--json[JSON output]'
 }
 
+# Upgrade completion
+_claude_upgrade() {
+    _arguments \
+        '--check[Check for upgrades]' \
+        '--backup[Create backup]' \
+        '--apply[Apply migrations]:version:' \
+        '--help[Show help]'
+}
+
 # Register completions
 compdef _memory_add memory-add.py
 compdef _memory_list memory-list.py
@@ -108,6 +117,7 @@ compdef _claude_log log-viewer.py
 compdef _claude_debug debug.sh
 compdef _claude_export session-export.py
 compdef _claude_mcp_status mcp-status.sh
+compdef _claude_upgrade upgrade.sh
 
 # Aliases
 alias claude-validate='~/.claude/automation/validate-setup.sh'
@@ -126,7 +136,8 @@ alias claude-log='python3 ~/.claude/automation/log-viewer.py'
 alias claude-debug='~/.claude/automation/debug.sh'
 alias claude-export='python3 ~/.claude/automation/session-export.py'
 alias claude-mcp='~/.claude/automation/mcp-status.sh'
+alias claude-upgrade='~/.claude/automation/upgrade.sh'
 
 echo "Claude Code completions loaded (zsh)"
 echo "  Aliases: claude-{validate,status,backup,restore,clean,memory-add,memory-list}"
-echo "           claude-{search,history,install,test,maintenance,log,debug,export,mcp}"
+echo "           claude-{search,history,install,test,maintenance,log,debug,export,mcp,upgrade}"