Warm-up:
- 1 set of:
- Jumping Jacks: 1 minute
- Arm Circles: 1 minute
- Dynamic Leg Swings: 30 seconds each leg
WOD:
- AMRAP 15 minutes
- Run 200 meters
- Power Cleans: 10 reps (moderate weight)
- Push-ups: 15 reps
- Russian Twists: 20 reps (10 each side)
Skill building:
- Hang Power Snatch Practice: 5 sets of 5 reps
- Focus on keeping the bar close to the body and drive through the hips during the lift.
Cardio:
- 4 rounds for time
- Rowing: 500m
- Box Jump-overs: 10 reps
Stretch:
- Focus on stretching hamstrings, shoulders, and back.