general warm up (10 minutes)
resistance band pull a parts x 100 reps
mountain climbers x 100 reps
dislocates x 10 reps
tuck jumps x 10 reps
specific warm up (5 minutes)
Burgener drills
squat snatch set up and light reps
strength (20 minutes)
squat snatch x 2/2/2/2/2/2 reps
conditioning/accessory work (2 rounds)
dumbbell overhead squats x 5/5 reps
Adex mace 360s x 40 reps
The Cave 