general warmup (15 minutes)
mountain climbers x 100 reps
jumping jacks x 50 reps
tin mans x 100 feet
chimp walks x 100 feet
specific warmup (5 minutes)
dumbbell complex set up and light practice
strength (3 rounds)
one round of dumbbell complex = snatch x 5/5 reps + push press x 5/5 reps + cleans x 5/5 reps
conditioning/accessory work (2 rounds)
hollow rocks x 15 reps
pause supermans x 15 reps
The Cave 