general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
Sanddune push ups x 20 reps
Sanddune jumps x 10 reps
overhead weight plate carry x 100 feet
specific warmup (5 minutes)
Burgener drills
snatch set up and practice
strength (20 minutes)
snatch x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
Adex club long cycles x 20 reps
kettlebell helicopters x 20 reps
The Cave 