Warm-up
- 1 set of:
- Jumping Jacks: 1 minute
- Dynamic Lunges: 10 reps per leg
- Arm Circles: 1 minute
- High Knees: 30 seconds
- Inch Worm: 5 reps
WOD
- 4 rounds for time:
- Power Snatch: 10 reps
- Box Jump-overs: 12 reps
- Chest-to-Bar Pull-ups: 8 reps
- Kettlebell Swings: 15 reps
Skill building
- Split Jerk: 5 sets of 3 reps
- Focus on a strong dip and drive, keeping the core tight. Ensure a stable landing position. Rest 2 minutes between sets.
Cardio
- AMRAP 12 minutes:
- Assault Bike: 15 cals
- Hollow Rocks: 10 reps
- Burpees: 10 reps
Stretch
- Focus on stretching the shoulders, quads, and hamstrings. Use Child’s Pose, standing quad stretch, and Downward Dog.