Mobilize, then:
Three sets of:
400 Meter Run
250 Meter Ski Erg or Row
30 Seconds of Double-Unders/Practice
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
If you are working on getting or becoming more consistent with your double-unders then please check out this article. There is a lot of information here so sift through to see what portions of this article best suit your needs.
A.
Three sets of:
Tall Jerk x 3 reps
Rest as needed
*Keep this light so you can focus on mechanics and speed*
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 85-90%
(pause for 1-2 seconds in the receiving position)
B.
Back Squat
* Set 1 – 4 reps @ 70-75%
* Set 2 – 3 reps @ 75-80%
* Set 3 – 2 reps @ 80-85%
* Set 4 – 1 rep @ 85-90%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
Please record max reps in comments
C.
Complete as many rounds and reps as possible in 21 minutes of:
80/50 Calories of Ski-Erg or Row
60 Deadlifts (185/115 lbs)
40 Chest-to-Bar Pull-Ups
20 Shoulder to Overhead (185/115 lbs)
100-Foot Handstand Walk