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

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