general warm up (10 minutes)
Americanas x 40 reps
Adex club inside mills x 20/20 reps
Sanddune fist walks x 50 reps
Adex club front clean & squat x 15 reps
specific warm up (5 minutes)
squat cleans set up and light reps
dips set up and light reps
squat clean/dips tests (based on each person’s training journal)
Note–No conditioning or accessory work
The Cave 