A: Power Clean + Front Squat X 2; build this complex to a heavy in 10 minutes.
7 Minute AMRAP: 5 Power Cleans 7 Wall Balls
10 Minutes dedicated to Double Under work-
If you’re still learning, work in small sets of single- single-double focusing on consistent bounce and turning from the wrist.
If you’re good at them, work on larger, increasing unbroken sets. “Flight Simulator” is good for this.
5 Unbroken, 10 Unbroken, 15 Unbroken up to 50 unbroken and back down.