Warm-up
- 1 set of:
- High Knees: 1 minute
- Walking Lunges with a Twist: 10 each leg
- Arm Circles: 30 seconds each direction
WOD
- AMRAP 18 minutes:
- Push Press: 15 reps
- Box Jumps: 10 reps
- Sumo Deadlift High Pull: 12 reps
- Toes-to-Bar: 8 reps
Skill building
- Hang Power Clean: 5 sets of 5 reps
- Focus on a powerful hip extension and proper catching position. Rest 1-2 minutes between sets.
Cardio
- EMOM 12 minutes:
- Burpees: 8 reps
- Double-Unders: 25 reps
- Assault Bike: 12 cals
Stretch
- Target quadriceps, hamstrings, shoulders, and back with dynamic and static stretches.