Warm-up
2 sets of:
- High Knees: 30 seconds
- Inchworm to Push-Up: 5 reps
- Lateral Leg Swings: 10 reps each leg
- Arm Circles: 20 each direction
WOD
Every Minute on the Minute (EMOM) 18 minutes:
- Minute 1: Thrusters – 12 reps
- Minute 2: Toes-to-Bar – 10 reps
- Minute 3: Dumbbell Snatch (alternating arms) – 8 per arm
Skill building
- Hang Power Snatch: 5 sets of 5 reps
- Focus on maintaining a tight core and consistent speed in the pull. Rest for 60 seconds between sets.
Cardio
AMRAP 12 minutes:
- Box Jump-overs: 15 reps
- Rowing: 250 meters
- Burpees: 10 reps
- Mountain Climbers: 20 reps per leg
Stretch
- Focus on stretching hamstrings, hip flexors, shoulders, and lower back.