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

 

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