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

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