Warm Up
50 single unders
5 each side Cossack squats
45 seconds wall sit
30 handstand hold


then
3 sets
10 Russian baby makers
10 barbell front squats
10 barbell strict press
5 calf eccentrics each side



Skill Practice
Double Unders
5 rounds of 30 second intervals:

A. towel jumps- grab a towel and place it above the knees. Jump on balls of feet and "grow tall" as you jump. Keep hip open.

B. single arm wrist flips- place the rope in one hand and you will be mimicking the double under with both hands, trying to listen to the cadence of the rope. (complete 15 seconds each side)

rest as needed between rounds


Tips
you have to have rhythm - come up with a three word saying to help -"jump, spin, spin"
Practice for 30-60 seconds jumping and spin, spin of the wrists without the rope- just saying this over and over




WOD
"Cleaning with Cindy"
5:00 AMRAP
500m/450m row
1 round of Cindy
max reps clean & jerk 135/95 95/65 75/55
Rest 2:00

5:00 AMRAP
400m/350m row
2 rounds of Cindy
max reps clean & jerk 155/105 115/75 95/65

Rest 2:00
5:00 AMRAP
300m/250m row
3 rounds of Cindy
max reps clean & jerk 185/125 135/95 115/75