General warm-up: Run 400m 10m Spiders 10 Hand-release push-ups 10 Sit-ups 10 Pull-ups 10 Squats Row 300m 40m D-ball high carry 20m Heavy farmers carry 10 Handstand push-ups 10 Ring dips   Barbell warm-up: 5 reps of each at (45/33): SDHP Power snatch Thruster …then… 3 reps of each at (75/53)   Conditioning: Row...Read More