Pre-WOD:
-Work Up to a Heavy "Touch and Go" set of 3 Cleans

WOD - For Time:
10-8- 6-4- 2 Squat Cleans (#135/95)
50-40-30-20-10 Double Unders

Post:
-100 AB Mat Sit Ups
or
--50 GHD Sit Ups