general warm up (10 minutes)
pull a parts x 100 reps
mountain climbers x 100 reps
Adex club side cleans x 30 reps
Adex mace “10-to-2” x 30 reps
specific warm up (5 minutes)
Burgener drills
muscle cleans x 10 reps
clean complex set up and light reps
strength (20 minutes)
clean complex —
dip cleans x 3/3/3
hang power cleans x 3/3/3
cleans x 3/3/3
conditioning/accessory work (2 rounds)
Mississippi shrugs** x 10 reps
**10 second hold at the top of each rep
dumbbell calf raises x 20 reps
The Cave 