Warm-up:
- 1 set of:
- High Knees: 1 minute
- Arm Circles: 1 minute
- Leg Swings: 30 seconds each leg
WOD:
AMRAP 18 minutes:
- Thrusters: 12 reps
- Overhead Squats: 10 reps
- Sumo Deadlift High Pull: 8 reps
- Double-Unders: 20 reps
Skill building:
- Hang Power Clean: 5 sets of 5 reps
- Focus on explosive hip extension and maintaining a strong core throughout the movement.
Cardio:
EMOM 12 minutes:
- Rowing: 10 calories
- Burpees: 8 reps
Stretch:
- Focus on stretching your hamstrings, quads, shoulders, and back.