general warmup (15 minutes)
resistance band pull a parts x 100 rep
Power Wheel rollouts x 12 reps
dumbbell hang power snatches x 10/10 reps
pause supermans x 15 reps
specific warmup (5 minutes)
incline bench press set upand light practice
strength (20 minutes)
incline bench press x 3 reps x 7 sets
conditioning/accessory work (3 rounds)
Tate press x 8 reps
Zottman curls x 12 reps
L sit x max hold time
The Cave 