Warm-up:
- High Knees: 1 minute
- Arm Circles: 30 seconds forward, 30 seconds backward
- Bodyweight Squats: 15 reps
- Inchworms: 8 reps
WOD:
- 5 Rounds for Time:
- Dumbbell Snatch (each arm): 12 reps
- Overhead Lunge (holding one dumbbell): 10 steps per leg
- Toes-to-Bar: 10 reps
Skill building:
- Power Clean Technique: 6 sets of 3 reps
- Focus on pulling from the ground with a neutral spine and explosive hip extension. Rest 1-2 minutes between sets.
Cardio:
- For Maximum Rounds in 12 Minutes (AMRAP):
- Double-Unders: 40 reps
- Rowing: 250 meters
- Burpees: 10 reps
Stretch:
- Hamstring stretches
- Hip flexor stretches
- Upper back and shoulder stretches