Barbell Wod

1.) Clean from the blocks (set up/bar should be at the knee level) Work at 70% of your 1RM Clean & Jerk for 5x2.

2.) Back Squat Work to 80% of your 1RM Back Squat for 1x3. Then decrease weight for Drop Sets 2x5.

3.) Bench Press: Work to 85% of your 1RM Bench Press for 1x3, then decrease weight (-20 lbs)for Drop Sets 4x3 of 'Speed Bench'.

1.) Incline DB Press 3x10 (stack 3-4 45 lb plates under the head side of a bench)

2.) Barbell Thrusts 3x10

3.) Weighted V- Ups (with medball, light DB or light plate) 3x8

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