Warm-up
1 round of:
- High Knees: 1 minute
- Bear Crawl: 20 meters
- Arm Circles: 30 seconds each direction
- Leg Swings: 15 reps per leg
WOD
3 rounds for time:
- Hang Power Snatch: 10 reps
- Overhead Lunges: 12 reps (6 per leg)
- Kettlebell Swings: 15 reps
Skill Building
- L-Sit: 5 sets of 15-30 seconds hold
- Focus on keeping your legs straight and core engaged. Relax and breathe while holding.
Cardio
5 rounds of:
- Rowing: 200 meters
- Box Jumps: 12 reps
- Double-Unders: 30 reps
Stretch
- Focus on stretching the lower back and hamstrings
- Shoulder stretches to improve flexibility