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

 

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