July 10, 2017

Prep: 
EMOM x 9 minutes:
1) 30-second moderate row
2) 10 sandbag squats (100, 100, 120)
3) 30-second elbow plank hold

2 sets of:
10 banded monster walks (each direction)
10 wall squats

Strength:
Every 90-seconds x 5 sets (205, 225, 245, 265, 280)
1 power clean + 1 hang power clean
(all sets @ 60-80%)

Tempo Front Squats (205, 230, 255, 280)
4x4 @ 50-70% of 1RM Front Squat
(rest 2 minutes between sets)
tempo = 32X1

Conditioning:
4 rounds, for time, of: (9:47)
500m row
10 overhead squats (165)

Accessory/Core:
3 sets of:
10 bulgarian split squats (5 each leg) (35, 45, 50)
150ft double KB front rack carry (53's, 70's, 70's)