Warm-up:

200m Run then 3rds of:

3 1 ¼ Front Squat

3 Tall Clean

6 Ring Row or Ring Pull-up

Strength:

Front Squat 20min to build to a 1RM

5×55%, 3×65%, 2×75%, 1×85%, 1×90%, 1×95%, 1×101+%

Workout of the Day:

50 Double-unders

Then,

21-15-9

Hang Squat Clean

Pull-ups

Then,

50 Double-unders

Rx 95/65

Rx+ Chest to Bar Pull-ups and 135/95