general warm up (10 minutes)
clock push ups x twice around the clock
side shuffles x 200 feet
dumbbell hang power snatch x 10/10 reps
drop, rock, & push x 10 reps
specific warm up (5 minutes)
strict barbell press set up and light reps
strength (20 minutes)
strict barbell press x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
vertical wall walks x 2
weighted sit ups x 10 reps
Adex club long cycle swipes x 25 reps
The Cave 