Warm-up
2 sets of:
– High Knees: 45 seconds
– Arm Circles: 30 seconds forward, 30 seconds backward
– Inchworms: 10 reps
WOD
5 Rounds For Time:
– Power Cleans: 10 reps
– Front Squats: 15 reps
– Push Press: 12 reps
Ensure all reps are completed with proper form, using a challenging weight.
Skill building
Overhead Squat: 4 sets of 8 reps
– Focus on keeping the bar overhead with arms straight. Engage your core and maintain a stable torso throughout.
Cardio
15-minute AMRAP:
– Rowing: 400m
– Burpees: 12 reps
– Box Step-Ups: 10 reps each leg
Stay consistent with your pace and focus on breathing throughout the workout.
Stretch
– Focus on stretching the quadriceps, shoulders, and hamstrings.
– Finish with a gentle full-body stretch to relax and cool down.