general warm up (10 minutes)
resistance band vertical pull a parts x 100 reps
resistance band pause face pulls x 20 reps
Adex club front cleans x 20 reps
Adex mace barbarian walking lunges x 100 feet
specific warm up (5 minutes)
Burgener drills
dip snatch set up and light reps
strength (10 minutes)
dip snatch x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
Ahrens press x 10 reps
clamp curls x 10 reps
straight arm push downs x 10 reps
The Cave 