Warm-up:
- 2 sets of:
- Kettlebell Swings: 15 reps
- Arm Circles: 30 seconds each direction
WOD:
4 Rounds for Time:
- Hang Power Clean: 10 reps
- Box Jump-overs: 12 reps
- Wall Balls: 15 reps
- Rest: 60 seconds between rounds
Skill building:
- Power Snatch: 5 sets of 5 reps
- Tips: Focus on using your hips to generate power and maintain a straight bar path.
Cardio:
AMRAP 12 minutes:
- Rowing: 250 meters
- Burpees: 10 reps
- Double-Unders: 30 reps
Stretch:
- Focus on stretching hamstrings and shoulders.
- Incorporate couch stretch and cross-arm shoulder stretch.