Warm-up
1 set of:
- High Knees: 1 minute
- Arm Circles: 1 minute
- Side Lunges: 1 minute
WOD
4 sets of:
- Thruster: 12 reps
- Kettlebell Swings: 15 reps
- Box Jump-overs: 10 reps
Skill building
Power Snatch: 5 sets of 3 reps
Focus on explosive movement from the hips and maintain control through the entire lift. Rest 2 minutes between sets.
Cardio
AMRAP 10 minutes
- Assault Bike: 10 calories
- Burpees: 12 reps
- Jump Rope: 50 reps
Stretch
Focus on stretching quadriceps, hamstrings, shoulders, and lower back.