general warm up (10 minutes)
double Adex club front swings x 30 reps
push ups x 25 reps
Sanddune split squats x 10/10 reps
kettlebell goblet squats x 15 reps
specific warmup (5 minutes)
dumbbell clean & jerk set up and practice
strength (20 minutes)
dumbbell clean & jerk x 3/3-3/3-3/3-3/3-3/3 reps
Note: Use P.A.P. right before the last set
conditioning/accessory work (2 rounds)
Adex arc (short mace) 1/2 kneeling 360’s x 30 reps
Adex club seated Ahrens press x 10 reps
The Cave 