general warm up (10 minutes)
rotation push ups x 20 reps
inch worms x 50 feet
tire hurdles x twice through both tires
Adex club front clean & squat x 15 reps
specific warm up (5 minutes)
Burgener drills
hang power snatch set up and light reps
strength (20 minutes)
hang power snatch x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
Ahrens press x 10 reps
Power Wheel roll outs x 10 reps
The Cave 