general warm up (10 minutes)
Adex club front clean & pull over x 20 reps
Adex club side cleans x 40 reps
tin mans x 10 feet
rear bear crawls x 100 feet
specific warm up (5 minutes)
High/Low sled push set up and light practice
strength (20 minutes)
High/Low sled push x 200 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
kettlebell V press x 15 reps
sandbag good mornings x 15 reps
heavy swings x 15 reps (minimum of 70 lb for gals and 100 lb for guys)
Note-scale as needed for safety
The Cave 