general warm up (10 minutes)

Adex club alternating front swings x 30 reps

Adex club long cycles x 25 reps

Sanddune plyo push ups x 10 reps

Sanddune jumps x 10 reps

specific warmup (5 minutes)

double  hang power snatch x 10 reps

Strongman log Viper press set up and practice

strength (20 minutes)

Strongman log Viper press x 4-4-4-4-4-4 reps

conditioning/accessory work (2 rounds)

Adex club Ahrens press x 10 reps

heavy Adex club 2 hand front cleans x 5 reps

 

 

 

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