Warm-up
- 1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Inchworms: 10 reps
WOD
- For Time:
- Hang Power Clean: 15-12-9 reps (moderate weight)
- Box Jump-overs: 20-15-10 reps
Complete 15 reps of Hang Power Cleans and 20 reps of Box Jump-overs, then 12 of each, and finish with 9 of each.
Skill Building
- Ring Dips: 5 sets of 6 reps
Tips: Focus on controlled descent and full lockout at the top. Rest as needed between sets.
Cardio
- AMRAP 12 minutes:
- Rowing: 200 meters
- Burpees: 10 reps
- Double-Unders: 20 reps
Stretch
- Focus on stretching hips, shoulders, and calves.