8 rounds of:
With form and strong lock-out intact, perform each set as heavy as possible without interruption. You may switch arms as desired (Ex. Clean: 3L + 3R, press: 2L, 2R= 1) or perform entire set left or right and switch arms in the next round.
Then, as quickly as possible:
Switch between movements in 10, 25, or 50-rep intervals, and make sure you’re even at the end. Goal should be smooth, seamless transitions between.
And then, skill work:
Tumbling (Front roll, back roll, side fall)
Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Headstand/ Handstand: 5-10 minutes. Front roll/ back roll: 20-30 reps