Warm-up
3 sets of:
- Arm Circles: 30 seconds forward, 30 seconds backward
- High Knees: 30 seconds
- Banded Lateral Walks: 20 steps each direction
WOD
For time, 3 rounds of:
- Hang Power Clean: 12 reps (Moderate weight)
- Toes-to-Bar: 15 reps
- Burpees: 20 reps
- Russian Twists: 30 reps (15 each side, with weight)
Skill building
Push Press: 5 sets of 5 reps
- Focus on generating power from your hips, keeping elbows slightly in front of the bar.
- Maintain a neutral spine throughout the lift.
Cardio
5 Rounds for completion:
- Assault Bike: 10 calories
- Box Jump-overs: 10 reps
- 180-degree turn Running (Suicide runs): 20m
Stretch
- Focus on lower back, shoulders, and hips.
- Include stretches like Child’s Pose, Pigeon Pose, and Forward Bend to relax muscles.