Ball/roller work, mobility warm up.
1-Snatch grip rack pull- warm up- 5X135,185, 2X225, 1X275,295
2a-DB row-warm up 5X45,70
2b- Back lunge-warm up 5X35
3a-Side ext rotation-10X15,15,15
3b-Side bridge w/leg raise-12,12
Notes: I like this one. Seems i like any workout that includes deadlifting. Side bridges with leg raises are for the eternally cursed.