general warm up (10 minutes)
rotation push ups x 20 reps
medicine ball buddy throws x 40 reps
double club front raise lunges x 15 reps
dumbbell clean and power jerk x 7/7 reps
specific warm up (5 minutes)
JM press set up and light reps
strength (20 minutes)
JM press x 7 reps x 4 sets
conditioning/accessory work (3 rounds)
Diamond push ups x 10 reps
close grip recline bar rows x 10 reps
The Cave 