general warm up (15 minutes)
resistance band pull a parts x 150 reps
mountain climbers x 100 reps
windshield wiper squats x 20 reps
dumbbell hang power snatches x 10/10 reps
specific warm up (5 minutes)
dumbbell rows/Axle power cleans set up and light practice
strength (3 rounds)
one round = heavy dumbbell rows x 5/5 reps + Axle power cleans x 5 reps + tire flips x 5 reps
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
strict pull ups x 5 reps
barbell good mornings x 15 reps
The Cave 