Barbell WOD:

1.) Clean &HPC Cycling- work to 90% of your 1 RM C&J for a single, then drop weight by 60% for 2 sets of max effort reps of HANG POWER CLEANS in 30 seconds

2.) Split Jerks 4x2 Work at 80% of your 1RM C&J

3.) Barbell Step Ups 4x16 Work at 50% of your 1RM Clean & Jerk. Perform 8 reps with each leg per set. Set up plates/box so that when you put your foot on the box your le/knee is at 90 degrees


1.) 8 KB highpulls, 8 kb strict press x3

2.) 3x10 heavy sandbag squats (as heavy as possible) directly into 5 broad jumps

3.) 3x20 MB or plate sit ups

Skill Work: Double Under work

1) 1:00 no rope, practice nice, easy jumping on balls of feet, core tight, elbows in tight, neutral spine

2.) 1:00 easy singles with rope applying same principles as #1

3.) Spend 3-5 mins practicing a single-single-single-double under attempt