Skill:
Double unders
Strength:
Back squats
1 pause (3 second hold) back squat + 2 back squats
Work up to a heavy triple then
5 sets at that weight
Rest between sets
Stabilizer:
50 hollow rocks
50 supermans
50 mountain climbers
Metcon:
12 minutes
Odd: 5 clean and jerks 80%
Even: 10 burpees
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