Warm-up
- 3 sets of:
- Jump Rope: 1 minute
- Inchworms: 10 reps
- Arm Circles: 30 seconds each direction
WOD
- 4 rounds for time:
- Thrusters: 12 reps
- Chest-to-Bar Pull-ups: 8 reps
- V-Ups: 15 reps
Skill building
- Snatch: 5 sets of 3 reps
- Focus on maintaining a strong core and full extension through the hips. Rest 2 minutes between sets.
Cardio
- AMRAP 10 minutes:
- Rowing: 250m
- Burpees: 10 reps
- Kettlebell Swings (light/moderate weight): 20 reps
Stretch
- Focus on stretching quads, hamstrings, shoulders, and back.