A. Skill and Strength

Glute bridge variations with foamroller + handstand practice

B. Wod

In teams of 3/4

Amrap14

1. Partner rows 200m/150m
2. Partner does burpee shuttle runs
3. Partner hangs on Bar

Switch when row is done

A. 3 min on/1 min off x8

1. Ski erg
2. Echo bike
3. Rower
4. Bike erg

A. Gymnastics Capacity

5 sets of:
90sec. work 60sec. rest
1min Row @moderate/hard pace
ME Bar MU

B. Power Clean and Jerk 10-8-6-4-2-4-6-6-10

10 Power Clean and Jerk
8 Power Clean and Jerk
6 Power Clean and Jerk
4 Power Clean and Jerk
2 Power Clean and Jerk
4 Power Clean and Jerk
6 Power Clean and Jerk
6 Power Clean and Jerk
10 Power Clean and Jerk

Start ~50% of 1RM C+J. Aim for fast and efficient TNG reps - add weight each set.
Aim for slightly more weight on way back up!

A. Power Clean and Jerk 10 x 2

2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk
2 Power Clean and Jerk

Work in a 15min Window. Do a Push Jerk and Drop after the first rep.
Start at first weight after empty bar and work up in weight but prioritize form!

B. Barbell Cycling

Every 90sec. for 12min (8 sets):
40 Du´s (30sec. cap)
6-10 H.P. Cleans