Warm-up:
- 1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Groiners: 8 reps
- Walking Lunges: 10 reps per leg
WOD:
- For Time, 12 Minute Cap:
- Power Cleans: 10 reps
- Kettlebell Swings: 15 reps
- Box Jump-overs: 12 reps
- Repeat until 12 minutes are up
Skill building:
- Split Jerk: 5 sets of 3 reps
- Focus on explosive drive from the legs and stable landing
Cardio:
- AMRAP 15 minutes
- Double-Unders: 30 reps
- Burpees: 12 reps
- Rowing: 15 calories
Stretch:
- Focus on stretching hips, shoulders, and lower back