Warm-up:
- 1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 30 seconds each leg
WOD:
- 5 rounds for time:
- Thrusters: 10 reps (use approximately 50% of your max weight)
- Pull-ups (kipping if needed): 8 reps
- Toes-to-Bar: 10 reps
Skill building:
- Single-arm Dumbbell Snatch: 4 sets of 6 reps per arm
- Focus on driving the movement from the hips and maintaining a straight-line path for the dumbbell. Rest 90 seconds between sets.
Cardio:
- AMRAP 12 minutes:
- Rowing: 250 meters
- Burpees: 12 reps
- Box Jump-overs: 10 reps
Stretch:
- Focus on stretching lower back, hamstrings, and shoulder muscles through downward dog and seated forward fold.