Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Super front rack mobilization 2 min/side.
2. Positional drills: muscle clean, power clean, clean.
2. Clean 3-2-2-2-1-1-1-1. With the clean of appropriate complexity, work your way up to a training max for the day. (20 min)
3. "The Other Charlie Bronson" 10 Cleans 20 Double-unders 8 Cleans 40 Double-unders 6 Cleans 60 Double-unders 4 Cleans 80 Double-unders 2 Cleans 100 Double-unders 100 Sit-ups
20 minute cut-off.
LIII: use 70% of your clean training max. LII: use 50-70% of your clean training max. If you're double-unders are still developing, use three minutes for each clean/double-under couplet, practicing DUs for the balance of time once you've finished your cleans. LI: five rounds of two minutes muscle clean practice, 1 minute double-under practice.