Warm-up:
3 sets of:
- High Knees: 30 seconds
- Inchworms: 5 reps
- Arm Circles: 30 seconds clockwise and counterclockwise
WOD:
4 rounds for time:
- Hang Power Clean: 10 reps
- Push Press: 12 reps
- Power Snatch: 8 reps
Skill building:
- Muscle-Ups: 5 sets of 3 reps
Focus on a strong kip and pulling through the transition phase.
Cardio:
AMRAP 12 minutes:
- Assault Bike: 10 calories
- Russian Twists: 20 reps
- Jumping Lunges: 15 reps per leg
Stretch:
Focus on stretching the shoulders, quads, and hamstrings.