Warm-up:
2 sets of:
- High Knees: 30 seconds
- Lateral Lunges: 10 reps each side
- Arm Circles: 15 seconds forward, 15 seconds backward
WOD:
EMOM 12 minutes:
- Front Squats: 8 reps
- Russian Twists: 12 reps each side
Skill building:
- Power Clean: 4 sets of 3 reps
- Focus on explosive movement off the ground and maintain proper form at the catch position. Rest 90 seconds between sets.
Cardio:
AMRAP 10 minutes:
- Assault Bike: 10 calories
- Dumbbell Snatch: 6 reps each arm
- Burpees: 8 reps
Stretch:
- Focus on stretching quadriceps, hamstrings, and shoulders.