Warmup

20 seconds each

Jumping Jacks
Butt Kicks

Lateral Line Hops
Side Lunge
Active Samson

Forward and Back Line Hops 
Banded squats
Banded walks

Single Unders
Push-up to Down Dog
Hollow Hold


Strength - Tempo Front Squat

6x3

Tempo: 2201

(2 seconds down, 2 second hold, explode up 1 second at top)

WOD - Heartbreak Kid

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round. Substitutions provided in the teaching section below.