Warm up (3 rounds with empty bar, as a group)
10 Goodmornings/ round 2: RDL/ Round 3: Regular DL
10 Hang muscle clean/Round 2: H. power Clean/ Round 3: H. Squat clean
10 Strict press/Round 2: push press/Round 3: push jerk
**Wait for everyone and start over again. On round 1 you perform 10 of the first movement, round 2, /second movement, round 3, /3rd movement!
Find heaviest weight for complex:
9 Deadlift + 6 Hang Power Clean + 3 Shoulder to OH
Rest as needed between attempt. Attempt this complex as many time as you want, trying to find max weight, with good form!
Pigeon pose; 2:00/
T-spine smash; 4:00