S&C

8×1 Deadlifts @ 90% 1rm

w/ 1 min rests between efforts

6×2 Snatch @ 80% 1rm

w/ 90 sec rests between efforts

Mini OPT Flight Simulator

5-10-15-20-25-20-15-10-5 of Double-Unders

variations

double-unders = tuck jumps

Skillwork

minimum 10 min of jump rope practice.

If you can consistently do double-unders then 10 minutes of BAREFOOT jump roping.  Mix in variables of singles, doubles, running, one leg.

If you can not do double-unders consistently find a ratio of double unders to single skips you can do (ie single skip – 2 double-unders – single skip – 2 double-unders) and try to keep that rhythm, make it harder as keeping the rythmn gets easier.

http://player.vimeo.com/video/2969537?title=0&byline=0&portrait=0&color=ffffff

Double Unders from Patrick Cummings on Vimeo.