Warm-up
1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 1 minute per leg
- Mountain Climbers: 1 minute
WOD
3 rounds for time:
- Front Squat: 10 reps
- Box Jump-overs: 12 reps
- Push Press: 12 reps
Skill building
- Cleans and Jerks: 5 sets of 3 reps
Focus on maintaining a strong core and explosive power from the legs. Rest 90 seconds between each set.
Cardio
AMRAP 10 minutes
- Rowing: 250 meters
- Burpees: 10 reps
- Kettlebell Swings: 15 reps
Stretch
Focus on stretching the quads, shoulders, and hamstrings.