general warm up (10 minutes)
resistance band baseball swings x 25/25 reps
dumbbell hang power snatch x 10/10 reps
sandbag shouldering x 10/10 reps
specific warm up (5 minutes)
bodyweight supersets set up and practice
strength (5 supersets)
2 superset = dips x 5 reps + neutral grip recline rows x 7 reps
conditioning/accessory work (2 rounds)
thick bar Pendlay rows x 5 reps
close grip floor press x 7 reps
The Cave 