general warm up (10 minutes)
Adex club side cleans x 40 reps
Adex club front clean & squat x 20 reps
Adex mace BTN stretch x 60 seconds each side
tuck jumps x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light reps
strength (20 minutes)
squat cleans x 3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
kettlebell goblet squats x 15 reps
isometric pull x max effort
The Cave 