Warm-up:
- 1 set of:
- Scorpions: 8 each side
- Cossack Squats: 10 reps per side
- Jumping Jacks: 1 minute
WOD:
5 rounds for time:
- Hang Power Snatch: 10 reps
- Overhead Lunges: 20 reps (10 each leg)
- Box Jump-overs: 12 reps
Skill Building:
- Ring Dips: 5 sets of 10 reps
- Focus on keeping your elbows tucked and maintain a smooth, controlled motion. Rest as needed between sets.
Cardio:
3 rounds of:
- 800m Run
- Double-Unders: 50 reps
- Burpees: 15 reps
Stretch:
- Focus on stretching your shoulders and hamstrings. Include shoulder rotational stretches and hamstring stretches for better recovery.