general warm up (10 minutes)
weight plate orbits x 20 reps
strict weight plate front raises x 15 reps
overhead plate walking lunges x 100 feet
specific warm up (5 minutes)
Burgener drills
snatch set up and light practice
strength (20 minutes)
snatch x 4/4/4/4/4/4 reps
Note: Do wide grip isometric pull for P.A.P before last set
conditioning/accessory work (3 rounds)
Ahrens press x 10 reps
sledge hammer strikes x 20 reps
The Cave 