Warm Up
Crossover Symmetry Shoulder Activation
2 Rounds:
-10 PVC Pass Throughs
-2 Minutes Jump Rope
Then get some empty barbell hang cleans and shoulder presses. As many reps as you need to get those shoulders warm.
WOD
10 Rounds:
-7 Barbell Hang Power Cleans
-7 Barbell Shoulder to Overhead
-7 Box Jump Overs
RX- Men 95# / 24 in. Box
RX- Women 65# / 20 in. Box
For the shoulder to overhead, you can do push press or push jerk. Box jump overs are jumping on the box, then jumping or stepping off to the other side. Lower the box height if need be. You can also do step ups also.
Goal: 8-15 Minutes