Warm-up:
Ladder Drills
Strength:
7x 2-Position Power Clean, heavy but perfect
Position 1 will be from the ground, position 2 will be from 2″ above the ground, think below the knee. Work within your skill set, if you are perfecting the hang power clean stick with it.
Skill:
18min to work on
Triple/Double Unders
Hand Stand Holds
L-Sits
Ideally you should spend 2:00min per movement then move to the next (this will total 3 rounds).