Warm-up
- Jumping Jacks: 1 minute
- Dynamic Lunges: 30 seconds per leg
- Arm Circles: 30 seconds in each direction
WOD
AMRAP 15 minutes
- Hang Power Clean: 10 reps
- Box Jumps: 12 reps
- Push Press: 8 reps
Skill Building
- Dumbbell Snatch: 4 sets of 8 reps per arm
- Focus on a smooth transition from the floor to overhead. Keep your core engaged and drive through your legs.
Cardio
EMOM 10 minutes
- Assault Bike: 15 cal
- Burpees: 10 reps
Stretch
- Focus on stretching the arms, legs, and back. Hold each stretch for at least 30 seconds.