July 12, 2017

Prep
3 sets of:
10 tempo good mornings with empty barbell @ 3111
30-second hollow hold
1-minute moderate row

2 sets of:
10 single leg dumbbell RDL (5/leg)
10 hip extensions

Strength:
Deadlift -- 6 x 1.1.1 @ 80%
(rest 10 seconds between singles, 2 minutes between sets)

Accessory:
3 sets of:
10 uneven carry alternating reverse lunge (KB in front rack, DB in farmer's carry)
15 glute ham raises

Conditioning:
5 sets of:
10 unbroken power cleans (115)
10 unbroken toes to bar
(rest 60 seconds)
-rest until 10 minutes-
5 sets of:
20 unbroken wall balls (20)
  5 unbroken bar muscle ups
(rest 60 seconds)