Warm-up:
1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 1 minute per leg
- Inchworms: 10 reps
WOD:
4 rounds for time:
- Hang Power Snatch: 10 reps
- Dumbbell Snatch: 12 reps (6 per arm)
- Push Press: 15 reps
- Russian Twists: 20 reps (10 per side)
Skill building:
- Overhead Squats: 3 sets of 10 reps
- Focus on maintaining a strong core and keeping your chest up. Use a pvc pipe or light barbell to improve mobility.
Cardio:
AMRAP 10 minutes:
- Rowing: 200 meters
- Burpees: 12 reps
- Box Jumps: 10 reps
Stretch:
- Focus on stretching the shoulders, hamstrings, and hip flexors.
- Include stretches such as the pigeon pose, downward dog, and triceps stretch.