general warm up (10 minutes)
diagonal resistance band pull a parts x 30/30 reps
sandbag shouldering x 10/10 reps
strict weight plate front raises x 15 reps
resistance band suitcase deadlifts x 10 reps
specific warm up (5 minutes)
rack pulls set up and light practice
strength (20 minutes)
heavy rack pulls x 2 reps x 5 sets
conditioning/accessory work (2 rounds)
double dumbbell push press x 10 reps
dumbbell pull overs x 10 reps
Note: after both rounds are complete do max. reps with Captains of Crush grippers with each hand twice
The Cave 