general warm up (15 minutes)
rotation push ups x 20 reps
alternating leg lifts x 30 reps
dumbbell hang power snatches x 10/10 reps
barbarian squats x 15 reps
crunches x 25 reps
specific warm up (5 minutes)
dead-stop bench press set up and light practice
strength (20 minutes)
dead-stop bench press x 3 reps x 6 sets
conditioning/accessory work (2 rounds)
barbell pull over press x 7 reps
dips x 7 reps
weight stack push downs x 7 reps
The Cave 