Warm-up:
- 2 sets of:
- High Knees: 45 seconds
- Inchworms to Push-ups: 5 reps
- Arm Circles: 30 seconds per direction
WOD:
- For Time:
- Power Clean: 10 reps
- Front Squats: 15 reps
- Box Jump-overs: 12 reps
- Push Press: 10 reps
- Repeat 3 rounds
Skill building:
- Toes-to-Bar: 5 sets of 10 reps
- Focus on keeping your core tight and controlled swing motion
Cardio:
- AMRAP 12 minutes:
- Rowing: 250m
- Burpees: 10 reps
- Double-Unders: 20 reps
- Light Jog in Place: 1 minute
Stretch:
- Focus on stretching the lower back and shoulders, hold each stretch for a minimum of 30 seconds. Suggested stretches include:
- Child’s Pose
- Cat-Cow Stretch
- Shoulder Circles
- Spinal Twists
- Triceps Stretch