Jump-rope practice

1 round:
:20 single-unders (slow)
:20 single-unders (fast)
:20 single-unders jog in place
:20 single-unders jump front-to-back
:20 single-unders jump side-to-side
:20 single-unders left leg
:20 single-unders right leg
- Rest :10 between movements.

Rack position

1 set:
:20 back-rack elbow raise, right arm
:20 back-rack elbow raise, left arm
:20 back-rack alternating elbow raises
:20 back-rack elbow raises, both elbows
10 back squats with elbows high in the back rack

2 sets:
2-inch front squat + pull elbows up before standing
4-inch front squat + pull elbows up before standing
6-inch front squat + pull elbows up before standing

- RX -
9-7-5 reps for time of:
Deadlifts (125/185 lb)
Hang power cleans
Front squats

- INTERMEDIATE -
9-7-5 reps for time of:
Deadlifts (95/135 lb)
Hang power cleans
Front squats

- BEGINNER -
9-7-5 reps for time of:
Deadlifts (55/75 lb)
Hang power cleans
Front squats

- MASTERS 55+ -
9-7-5 reps for time of:
Deadlifts (95/135 lb)
Hang power cleans
Front squats

Post-workout
Accumulate:
50 good mornings
- Rest as needed.
- Athlete chooses load.

1 set:
1:00 foam roll quadriceps/leg
1:00 foam roll hamstrings/leg

For time:
15-12-9
DB deadlifts (35/50 lb)
DB hang power cleans
DB front squats
- Use two dumbbells.