Mobility:

  • 1 Min German Hang
  • 1 Min Butchers Block Stretch
  • 1 Min Wall Squats
  • 1 Min PVC Rack Stretch

Warm-up:
2 Rounds of

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 Cossack Squats
  • 10 Russian KB Swings
  • 10 Push-ups
  • 200m Row

Skills:
Double Under Technique
Dropping Bars w/Control

Strength:

  • 12 Squat Clean Thrusters (75/55)
  • 120 Double Unders

Rest 1 Min.

  • 10 Squat Clean Thrusters (95/65)
  • 100 Double-Unders

Rest 1 Min.

  • 8 Squat Clean Thrusters (115/75)
  • 80 Double-Unders

Rest 1 Min.

  • 6 Squat Clean Thrusters (135/95)
  • 60 Double-Unders

Rest 1 Min.

  • 4 Squat Clean Thrusters (155/105)
  • 40 Double-Unders

Rest 1 Min.

  • 2 Squat Clean Thrusters (185/125)
  • 20 Double-Unders

Scaled:

Start Light and Progress Slowly w/2X Single Unders