Hinge & overhead strength + couplet
3 rounds as warm-up:
1 wall walk w/:05-:10 @ top
3/side single-leg prisoner good mornings
15-30 single-unders
+
Every 3:00 for 15:00 (5 sets):
1 power clean
2 split jerks
*continued emphasis on improved positions & speed
+
For time w/10:00 cap:
30 ground-to-overhead, moderate
150 double-unders
*can partition all work as desired or go straight through with the goal of getting through all 180 reps as quickly as possible or completing as many reps as possible within the 10:00 cap
*if proficient in both movements select the heaviest load that still allows you a chance to complete the work within the time cap
+
5:00-10:00 coach-led mobility