Warm-up
- **3 sets of**:
- Bear Crawls: 30 seconds
- Arm Circles: 30 seconds each direction
- Kneeling Push-Ups: 10 reps
WOD
- **4 Rounds for Time**:
- Thrusters: 12 reps
- Kettlebell Swings: 15 reps
- Box Jump-overs: 10 reps
Skill Building
- Hang Power Snatch: 5 sets of 5 reps
- Focus on keeping a stable core and using your hips to drive the weight up. Rest 1-2 minutes between sets.
Cardio
- **10-minute AMRAP**:
- Rowing: 250 meters
- Burpees: 8 reps
Stretch
- Focus on stretching hip flexors, shoulders, and hamstrings.