A1. Double Under Skill work
A2. Weighted Pullup work
5 Sets: 4-6 reps per set
Rest as needed
*Choose option 1 if you don’t have your doubles and want to work on this skill. Choose option 2 if you have your doubles and can perform sets of 30-50 consecutive.
B. OLY complex: Perform the following as 1 unbroken set
1 Clean Pull + 2 Hang Power Cleans + 1 Front Squat + 2 Jerks
Beginner: Take this time to work on technic and form.
Advanced: 65%x2 sets, 75%x3 sets, 80%x2 sets, 85%x1 set, 70%x 2 sets
C. 7 Rounds for time:
10 Hang Power Snatches 75/55lbs
10 Box jumps 24/20″
*7 minute time cap
D. Bonus Round: Optional
100 Abmats for time