general warm up (10 minutes)
rotation push ups x 20 reps
double club snatch x 10 reps
over head weight plate carry x 100 feet
jumping jacks x 40 reps
specific warm up (5 minutes)
Ahrens press set up and light practice
strength (20 minutes)
Ahrens press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
wide grip recline bar rows x 12 reps
Neuro Grip push ups x 8 reps
The Cave 