Today’s training is based on what I learned from Bud Jeffries about partial lifts around 12 years ago
general warmup (15 minutes)
dumbbell star complex x 2
dumbbell hang power snatches x 7/7 reps
kettlebell swings x 30 reps
kettlebell goblet squats x 20 reps
specific warmup (5 minutes)
rack pulls** set up and light practice
strength (20 minutes)
heavy rack pulls** x 2 reps x 4 sets
**pull from just above the knees
conditioning/accessory work (2 rounds)
weighted situps x 10 reps
weighted pushups x 10 reps
The Cave 