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

 

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