A. Front squat – Find your 3 rep max.
B. Double-under practice! Even if you’re fairly proficient at double-unders (50+ unbroken reps), there is probably still something that you could tweak in your technique. Spend 1-2 minutes on each drill:
- Jump practice – Work on a clean, vertical jump (no piking or donkey-kicking), with relaxed ankles, and letting the heel gently touch the ground.
- Spin practice with half ropes – Tuck those elbows in, and turn the rope from the wrist, smooth and fast.
- Single skips – Focus on good jumping technique here, and efficient rope technique.
- Fast alternating steps – This is where you develop the rope speed for double-unders. Keep those ankles and wrists relaxed.
Then, do a 5 minute double-under AMRAP.
C. 3 max effort sets of hollow or tuck hold, and arch hold.