Warm Up: 2 min bike+2 min row
Then 3x
10 KB RDL
10 KB Swings
10 Goblet Squats
-then Mobility
30s Pigeon each side
30s Lizard each side
30s shoulder smash or lat stretch
Partner Workout: 30 min clock
10, 20, 30
Synchro up downs
Deadlifts 135/95
-into-
10, 20, 30
Synchro Up downs
Hang power Cleans 135/95
-into-
10, 20, 30
Synchro Up downs
Shoulder to overhead 135/95
-into-
10, 20, 30
Synchro Up down
Clean and jerk
T1: scale as needed
T2: as written
T3: 165/115
EXTRA WORK:
Deep Cuts
15 min Clock
Min 1: 10 Barbell rows 115/75
Min 2: 10 Bench Press 115/75
Min 3: max unbroken barbell rows 115/75
Min 4: max unbroken bench press 115/75
Min 5: rest
Dumptruck
3 rounds
Max unbroken Hip extensions
20 farmer step back lunges 50s/35s
Rest 2 min