Warm Up
Crossover Symmetry Shoulder Activation
Jump Rope for 2 Minutes
Then for 5 minutes continuously repeat:
-4 kettlebell goblet squats (1 pood)
-6 kettlebell swings
-8 jumping jacks
WOD
2 Rounds For Time
-25 Barbell Hang Power Cleans
-35 Barbell Front Squats
-50 Double Unders/ or 100 Singles
*Goal: 9-13 Minutes
To hit the goal, set yourself up with a load and jump rope variation that will allow you to complete the first round in AT MOST 6 minutes.
Definitely choose a load that you will have to break up. Take smart breaks!