WARM UP: 4 rounds
10 KB RDLs
10 mountain climbers
1 min any machine
Strength/Skill: Sumo Deadlift
3 dead stop reps every :90 x 12 min
PARTNER WORKOUT: 15 min AMRAP
40 cal bike
30 Toes to Bar
T1: 30 cal bike and ab mat sit ups
T2: as written
T3: non-working partner hangs while partner does toes to bar
EXTRA WORK:
Technical Touch Up: 5 sets
2 snatch lift offs(lift to the knee)+1 snatch(power or full whichever is preferred)
Boulder Shoulders:
4 sets of 10 wide grip behind the neck press
Then
4 supersets
10-15 plate front raises
10-15 Arnold Presses