Take 10 min to work on your double unders for speed maintenance; that is, pick a number you like that you can maintain for multiple sets and work at that for 10 min…i.e…pick 20 reps, perform them perfectly with great breathing, position…then rest for 10-15 breaths…not sec…and try for 20 perfect ones again..a great way to improve efficiency
Rest 5 min warming up the jerk, then..
5 sets for times;
80% BWT push jerk x 7
20 chin ups
Rest 4 times the amount of time it took you to do the set…ensure you go hard each set…goal is no fractions and high power endurance!
Post notes on DU’s and times for each set to comments