Warm-up:
- 2 sets of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Skiers: 1 minute
WOD:
AMRAP 16 minutes
- Thrusters: 10 reps (moderate weight)
- Box Jump-overs: 8 reps
- Burpees: 12 reps
Skill Building:
- Hang Power Snatch: 5 sets of 5 reps
- Tip: Focus on keeping the bar close to your body and engaging your hips explosively. Use a lightweight to prioritize form.
Cardio:
3 Rounds
- Rowing: 500 meters
- Double-unders: 50 reps
- Sit-ups: 20 reps
Stretch:
- Focus on full-body stretching, with emphasis on legs and shoulders.
- Include static stretches such as forward fold, seated hamstring stretch, and shoulder stretches.