general warm up (10 minutes)
resistance band slow pull a parts x 50 reps
mountain climbers x 50 reps
Adex mace walking barbarian lunges x 100 feet
windshield wipers x 20 reps
specific warm up (5 minutes)
Triple pull & snatch set up light reps
strength (20 minutes)
Triple pull & snatch x 3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
barbell shrugs x 20 reps
Adex club lateral pull overs x 10 reps
Adex club diagonal pull overs x 10 reps
The Cave 