general warm up (10 minutes)

resistance band pull a parts x 50 reps

resistance band diagonal pull a parts x 50 reps

Adex arc (or club) 2 hand mills x 30 reps

dips x 10 reps

specific warm up (5 minutes)

rack pulls set up and light practice

strength (20 minutes)

heavy rack pulls x 2/2/2/2/2/2/2 reps

Note:  use P.A.P. right before the last set

conditioning/accessory work (2 rounds)

Neuro-Grip push ups x 10 reps

recline bar rows x 15 reps

 

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