Warm Up:
2 sets
:30 single-unders
10 push-ups
10 air squats
10 good mornings (empty barbell)
10 high pulls (empty barbell)
2 sets
:15 double-under practice
10 arm swings across
10 arm swings overhead
10 front-rack lunges (empty barbell)
10 shoulder presses (empty barbell)
Specific Warm-Up:
2-3 sets
7 front squats
7 push presses
1 clean and jerks
WOD:
For time:
100 double-unders
21 front squats (115/75 lb)
21 push presses (115/75 lb)
100 double-unders
15 front squats
15 push presses
100 double-unders
9 front squats
9 push presses
Intermediate:
For time:
1:00 double-unders
21 front squats (95/65 lb)
21 push presses (95/65 lb)
1:00 double-unders
15 front squats
15 push presses
1:00 double-unders
9 front squats
9 push presses
Beginner:
For time:
100 single-unders
21 front squats (45/35 lb)
21 push presses (45/35 lb)
100 single-unders
15 front squats
15 push presses
100 single-unders
9 front squats
9 push presses
Movement scaling options:
Double Unders: Reps, 1:30 to accumulate reps, single-unders
Front Squats: Load, DB options, BB or DB lunges
Push Presses: Load, DB options, single-arm variations
Alternate Workout:
For time:
100 lateral hops over a DB
21 DB front squats
21 DB push presses
100 lateral hops over a DB
15 DB front squats
15 DB push presses
100 lateral hops over a DB
9 DB front squats
9 DB push presses
Post-workout Skill Work:
On a 5:00 clock:
Build up to a 1-rep clean and jerk