MOBILITY & SPECIFIC WARM UP

3 Rounds:
1:00 Row
15 AB-Mat Sit-Ups
9 Hand Release Pushups
15 Hip Extensions
9 Strict Presses (empty barbell)

SKILLS & SPECIFIC WARM UP

Clean

2 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
:30s Wrist Stretches
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses
1 x :20s Handstand Hold Stretch

2 Rounds, Increase loading and pace through the rounds
20 Doubòle Unders
3 Power Clean and Jerks
10 Double Unders
2 Power Clean and Jerks

CONDITIONING

“Double Tap”

For Time:
50 Double Unders, 2 Clusters #52/35
50 Double Unders , 4 Clusters
50 Double Unders , 6 Clusters
50 Double Unders , 8 Clusters
50 Double Unders , 10 Clusters