Warm Up
Crossover Symmetry Activation
Then…
-High Knees 50’
-Soldier Kicks 50’
-Karaoke 50’
-Butt Kickers 50’
-Side Step Shuffle left then right 50’
-High Skip 50’
2 minutes with an empty barbell of:
-5 Reps Hang Power Cleans
-5 Reps Front Squats
(repeat over and over for 2 minutes)
WOD
4 Rounds (Each round is 4 minutes long)
Perform 1 Round as Fast as Possible every 4 Min:
-30 Air Squats
-Run 200 Meters
-20 Hang Power Cleans
Rest remainder of 4 min. Go again immediately when clock hits 4 min.
Goal: Get one good blazing fast round- but still make all of the other ones happen in the time window set.
Since you are going for one round of all out max effort but you still need to finish the others with a little time to recover and reset, modify as needed to complete your fast round in 3 minutes or less.