General warm up (10 minutes)
resistance band pull a parts x 100 reps
recline rope climbs x 5
resistance band Sumo high pulls x 15 reps
dumbbell hang power snatches x 10/10 reps
Specific warm up (5 minutes)
Sumo deadlifts (double overhand grip) set up and light practice
Strength (20 minutes)
Sumo deadlifts (double overhand grip) x 5/5/5/5/5 reps
Conditioning/accessory work (2 rounds)
Zercher sandbag cleans x 10 reps
Adex mace barbarian split squats x 10/10 reps
Sanddune push ups x 20 reps
The Cave 