general warm up (10 minutes)
overhead weight plate carry x 200 feet
rear walking lunges x 100 feet
Adex club pull overs x 30 reps
Adex mace “10-to-2” x 20 reps {note–use competition counting method}
specific warm up (5 minutes)
dumbbell clean & power jerk set up and light reps
strength (20 minutes)
dumbbell clean & power jerk 3/3-3/3-3/3-3/3 reps
conditioning/accessory work (2 rounds)
Adex mace 360’s x 30 reps
keg power press x 10 reps
Zercher sandbag cleans x 8 reps
strict pull ups x 6 reps
The Cave 