Eight Seven sets of:
Clean x 1.1.1 @ 85+% Worked up to 225 for 2 sets
(rest 10 seconds between singles)
Rest 2 minutes between sets

Three sets of:
Romanian Deadlift x 5 reps @ 4021
Rest as needed
*Use straps for these. 
Worked up to 255

Back Squat
*Set 1 – 5 reps 275
*Set 2 – 3 reps 315
*Set 3 – 1 rep 335
*Set 4 – 5 reps 315
*Set 5 – 3 reps 335
*Set 6 – 1 rep 365 
Rest 2-3 minutes between sets.
Overall this felt pretty good. Definitely irritated the hip quite a bit. Needed a better warmup and stretching routing. Been keeping the hips really warm with rehband warm shorts and sweatpants. 

*Choose the loads based on feel, but these should be heavy

Complete as many rounds and reps in five minutes as possible of:
5 Burpees to Target (your pull-up bar)
10 Pull-Ups
8+1 or 9+1 (lost track but most likely 8. Kept a solid pace but pullup endurance was definitely limiting factor. the last 4 rounds were 5, 3, 2s which i could definitely improve on.)

Every burpee must finish with both hands touching your pull-up bar simultaneously.

Consider these five minutes a test of desire, and let your effort reflect your ambition to succeed in this sport.

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