general warm up (10 minutes)
AirDyne x 14 calories
dumbbell hang power snatches x 8/8 reps
1 legged hops x 100 feet
specific warm up (5 minutes)
strict pull ups/dips super set
set up and light practice
strength (5 supersets)
one superset=strict pullups x 4 reps + dips x 4 reps
conditioning/accessory work (1 round)
Power Wheel rollouts x 15 reps
Sanddune push ups x 15 reps
Zottman curls x 10 reps
isometric bear hug keg hold x maximum time
The Cave 