Back squat 3×5 reps at 87.5%
15 minutes double/triple under skill practice.
Use any drills you that have worked for you in the past.
One recommendation we have been having success with is to practice the pattern for a minute at a time, WITHOUT, the rope. Jump as you would if you had the rope, making sure to spin your wrist the correct number of times before you land. Keeping good form with your core and legs