General warm up (10 minutes)
resistance band pause face pulls x 20 reps
Sanddune plyo push ups x 10 reps
Sanddune jumps x 10 reps
specific warm up (5 minutes)
dumbbell clean & power jerk set up and practice
strength (20 minutes)
dumbbell clean & power jerk x 5/5-5/5-5/5-5/5-5/5 reps
conditioning/accessory work (2 rounds)
Adex club side strikes x 10/10 reps
isometric horse stance x 30 seconds
The Cave 