Warm-up
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 1 minute per leg
WOD
For Time (complete as quickly as possible)
- Front Squats: 4 sets of 10 reps with moderate weight
- Kettlebell Swings: 3 sets of 15 reps
- Toes-to-Bar: 3 sets of 10 reps
Skill building
- Hang Power Clean: 4 sets of 8 reps, moderate weight
Tips: Focus on explosive hip drive and control each catch at shoulder level.
Cardio
AMRAP 12 minutes
- Box Jumps: 10 reps
- Airdyne Bike: 15 calories
- Russian Twists: 20 reps (10 each side)
Stretch
- Focus on hamstring and shoulder stretches