1. Cardio Warm-Up (5 minutes):

• Easy Bike (2 minutes): Begin with a relaxed pace on the bike to gradually elevate the heart rate.
• Jumping Jacks (1 minute): Continue to raise the heart rate and get blood flowing to all extremities.
• Leg Swings (1 minute): Forward and backward swings to open up the hips and hamstrings.
• Lateral Leg Swings (1 minute): Side-to-side swings to improve hip mobility.

2. Movement-Specific Activation (4 minutes):

• Light Wall Balls (1 minute): Using a lighter ball than what you’ll use in the workout, practice the wall ball throw, focusing on squat depth and catching mechanics.
• Dumbbell Deadlifts (1 minute): With lighter dumbbells, practice the initial pull from the ground to prepare for the snatches.
• Hanging Scapular Retractions (1 minute): Hang from the bar and practice retracting and depressing the scapula. This activates the lats and prepares the shoulders for the toes-to-bar.
• Light Dumbbell Snatches (1 minute): Using a lighter weight, work on the snatch technique, ensuring the core is tight, and the movement is fluid.

3. Final Prep:

• Take some time to run through a prep for the WoD