Warm-up
1 set of:
- Arm Circles: 1 minute
- High Knees: 2 minutes
- Inch Worms: 1 minute
WOD
EMOM 18 minutes:
- Sumo Deadlift High Pull: 10 reps
- Push Press: 8 reps
Skill building
- Dumbbell Snatch: 5 sets of 8 reps per arm
- Focus on a smooth movement by keeping the dumbbell close to your body and drive from the hips. Rest 60 seconds between sets.
Cardio
AMRAP 15 minutes
- Rowing: 250 meters
- Box Jump-overs: 10 reps
- Burpees: 12 reps
Stretch
Focus on stretching hamstrings and shoulders.