400m Run or 500m Row
Ankle and Calf Mobility.
"Flight Simulator" For Time (12 min time cap):
The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
12 min clock:
This will be skill work to practice your double unders. Use "Flight simulator" as practice.
Build to 80-90% of your 1RM Squat Clean.
"Elizabeth" For Time:
Squat Clean (135/95)
Squat Clean (115/765)
Assisted Ring Dips
DB Squat Cleans
Assisted Ring Dips or Bench Dips