Warm-up:
2 sets of:
- High Knees: 1 minute
- Inch Worms: 5 reps
- Arm Circles: 30 seconds each direction
WOD:
Every Minute on the Minute (EMOM) 16 minutes:
- Power Snatch: 3 reps @ 70% of 1RM
- Pull-ups (kipping/butterfly): 8 reps
Skill building:
- Muscle-Ups (bar): 5 sets of 3 reps
Helpful Tips: Focus on keeping a tight core and utilizing a powerful hip drive to transition over the bar. Rest two minutes between sets.
Cardio:
Alternate movements for 12 minutes:
- Running (200m sprints)
- Rest: 1 minute
Stretch:
Suggestions on what to stretch: Focus on stretching the chest, shoulders, and hamstrings. Include cat-cow stretches for the back.