5:00-10:00 easy walk, bike, row, jog
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10:00 easy snatch, clean, or jerk tech work – anything works for this as far as a barbell or broomstick/pvc or even no equipment if working on split jerk tech (drop FAST from standing to the bottom of the split catch, think of landing in a lunge w/the back knee about 6″ off the ground, front foot out far enought that the shin in vertical)
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10:00 handstand walk, hold, or push-up (strict or kipping) practice – your choice
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10:00 double-under practice – limit total repetitions/sets, emphasis on quality, if you’re already proficient use this time to go for 1-3 big unbroken sets or work on triple-unders
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10:00 slow jog, bike, or row