general warm up (10 minutes)
Battling Ropes x 100 waves
dislocates x 10 reps
tin mans x 100 feet
tuck jumps x 10 reps
specific warm up (10 minutes)
Burgener drills
snatch-grip high pulls set up and light practice
strength (20 minutes)
snatch-grip high pulls x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
snatch-grip recline bar rows x 10 reps
Adex club long cycle swipes x 25 reps
The Cave 