general warm up (10 minutes)
bear crawls x 100 feet
split squat x 10/10 reps
push ups x 20 reps
alternating kettlebell swings x 30 reps
specific warm up (10 minutes)
split jerk set up and light practice
strength (20 minutes)
split jerk x 2/2/2/2/2/2 reps
conditioning/accessory work (2 rounds)
dumbbell split jerk x 7/7 reps
Bulgarian split squats x 10/10 reps
overhead weight plate carry 200 feet
The Cave 