general warm up (10 minutes)
push ups x 25 reps
resistance band pause face pulls x 20 reps
walking lunges x 100 feet
jumping jacks x 50 reps
specific warm up (10 minutes)
Burgener drills
hang power snatch set up and light reps
strength (20 minutes)
hang power snatch x 3/3/3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
Ahrens press x 10 reps
dumbbell hammer curls x 10/10 reps
diamond push ups x 10 reps
The Cave 