general warm up (10 minutes)
Sanddune power steps x 100 reps
Adex mace grave diggers x 15/15 reps
tuck jumps x 15 reps
resistance band Sumo high pulls x 15 reps
specific warm up (5 minutes)
rack pulls set up and light reps
strength (20 minutes)
heavy rack pulls (from mid-thigh height)
x 3/3/3/3/1/1/1/1/1 reps
conditioning/accessory work (2 rounds)
thick bar Pendlay rows x 10 reps
heavy Adex club front cleans x 15 reps
resistance band good mornings x 20 reps
The Cave 