general warm up (15 minutes)
clock push ups x twice around the clock
windshield wiper squats x 20 reps
double dumbbell push press x 10 reps
jump rope x 3 minutes
specific warm up (5 minutes)
trap bar deadlifts set up and light practice
strength (20 minutes)
trap bar deadlifts x 7 reps x 4 sets
conditioning/accessory work (1 round)
nightmares x 15 reps
dumbbell curls x 12 reps
dead stop lateral step ups x 10/10 reps
snatch grip high pulls x 8 reps
The Cave 