Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)
Focus: 5x3 Squat Clean
Storm: As Many Rounds as Possible in 20 Minutes:
25: Lateral Box Jumps
25: Pull-ups
250: Jump Rope Repetitions
Practice: Pistol Progressions
Squat Cleans:95;115;130;130;135. Storm: 2 full rounds plus 25 box jumps, 25 pull-ups and 58 jump rope repetitions. I stink at jumping rope-never got more than around 60 straight reps without a misstep.
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