Warm-up:
1 set of:
- Bear Crawls: 1 minute
- Arm Circles: 30 seconds each direction
- Inchworms: 5 reps
WOD:
5 rounds for time:
- Hang Power Cleans: 10 reps (use a moderate weight)
- Thrusters: 8 reps (light to moderate weight)
- Russian Twists: 15 reps per side (use a light weight or bodyweight)
Skill building:
- Toes-to-Bar: 5 sets of 6-8 reps
Focus on maintaining a controlled swing and tight core throughout the movement.
Cardio:
EMOM 12 minutes:
- Plank Jacks: 30 seconds
- Box Jump-overs: 10 reps
- Rowing: 10 calories (adjust resistance to maintain intensity)
Stretch:
- Focus on hip flexors and shoulders for post-WOD stretching.