general warm up (15 minutes)
dumbbell bench press x 12 reps
dumbbell hang power snatch x 7/7 reps
Power Wheel roll outs x 10 reps
Sanddune jumps x 12 reps
specific warm up (5 minutes)
rack pulls set up and light practice
strength (20 minutes)
heavy rack pulls x 2 reps x 6 sets
conditioning/accessory work (2 rounds)
resistance band suitcase deadlifts x 15 reps
resistance band good mornings x 15 reps
pause supermans x 15 reps
The Cave 