Warm-up:
3 sets of:
- Bear Crawl: 30 seconds
- Leg Swings: 10 per leg
- Inch Worms: 5 reps
WOD:
21-15-9 reps for time:
- Thrusters
- Box Jump-overs
- Sumo Deadlift High Pull
Skill building:
- Snatch: 5 sets of 3 reps
Focus on keeping the bar close to your body and achieving full extension at the top of the lift.
Cardio:
AMRAP 10 minutes:
- Assault Bike: 10 calories
- Double-Unders: 25 reps
- Burpees: 15 reps
Stretch:
Focus on stretching your hip flexors, shoulders, and hamstrings.