Robert Lane

Warm up with dynamic stretching and light cardio, focusing on the wrists and shoulders for double-unders and the lower body for cleans. Practice each lift with lighter weights to prepare. Start with 50 double-unders, aiming for a smooth rhythm. Break into sets if needed to manage fatigue. In power cleans, focus on hip drive and a strong catch. Use a weight that challenges but allows for good form. For shoulder to overheads, maintain a stable core and full lockout overhead. Increase the weight as the workout progresses, ensuring proper form and control. Squat cleans demand a full squat with each rep. Keep the bar close and drive up powerfully. Clean and jerks are the final lift; focus on a clean catch and a strong jerk overhead. This workout tests strength, skill, and endurance. Manage your energy, focusing on technique in the lifts and efficiency in the double-unders. Cool down with light cardio and stretching, particularly focusing on the muscles most worked during the workout.