general warmup (15 minutes)
dumbbell star complex x 1
dumbbell hang power snatches x 5/5 reps
double dumbbell squat cleans x 10 reps
specific warmup (5 minutes)
incline dumbbell bench press set up and light practice
strength (20 minutes)
incline dumbbell bench press x 5 reps x 5 sets
conditioning/accessory work (3 rounds)
double dumbbell rows x 10 reps
dumbbell pullovers x 10 reps
The Cave 