Warm-up:
- High Knees: 1 minute
- Arm Circles: 1 minute (30 seconds each direction)
- Inchworms: 8 reps
WOD:
4 Rounds for Time
- Thrusters: 10 reps (use a barbell or dumbbells)
- Toes-to-Bar: 12 reps
- Russian Twists: 20 reps (10 each side)
Skill building:
- Power Clean: 5 sets of 3 reps
- Focus on explosive hips and maintain a neutral spine throughout the lift.
Cardio:
AMRAP 8 minutes
- Box Jump-overs: 10 reps
- Plank to Push-up: 10 reps
- Double-Unders: 20 reps
Stretch:
- Focus on hip flexors and quadriceps stretches to relax the lower body.
- Incorporate shoulder stretches to open up the chest and shoulders.