Warm-up
- 2 sets of:
- Arm Circles: 45 seconds each direction
- Knee Hugs: 10 reps per leg
- Crossover Toe Touches: 10 reps per side
WOD
- 3 sets of:
- Power Clean: 5 reps at 75% of 1RM
- Thrusters: 8 reps with moderate weight
- Pull-ups: 10 reps
- Russian Twists: 20 reps per side
Skill Building
- Overhead Squat: 4 sets of 6 reps
- Focus on maintaining a strong core and stable overhead position. Rest 60-90 seconds between sets.
Cardio
- 4 rounds for time:
- Rowing: 400m
- Box Jumps: 15 reps
- Double-Unders: 50 reps (substitute with single jumps if necessary)
Stretch
- Focus on hip flexors, shoulders, and hamstrings.