Warm-up:
- High Knees: 1 minute
- Inchworms: 10 reps
- Ski Jumps: 1 minute
- Arm Circles: 30 seconds each direction
- World’s Greatest Stretch: 30 seconds per side
WOD:
3 Rounds for Time
- Hang Power Clean: 10 reps at moderate weight
- Overhead Lunge: 8 reps per leg
- Sumo Deadlift High Pull: 12 reps at moderate weight
Skill Building:
- Pistols (single-leg squats): 5 sets of 5 reps per leg
Focus on keeping balance and full control throughout the movement. Use a support if needed.
Cardio:
AMRAP 12 minutes
- Double-Unders: 40 reps
- Rowing: 250 meters
- Burpees: 12 reps
- Box Jumps: 15 reps
Stretch:
Focus on stretching glutes, hamstrings, shoulders, and quads.