general warm up (10 minutes)
clock push ups x twice around the clock
Adex club inside mills x 20/20 reps
alternating leg lifts x 40 reps
Adex mace “10-to2” x 20 reps (using competition counting method)
traveling broad jumps x 100 feet
specific warm up (5 minutes)
Burgener drills
clean grip high pulls set up and light reps
strength (20 minutes)
clean grip high pulls x 5/5/4/4/3/3/2/2 reps
conditioning/accessory work (2 rounds)
recline bar rows with feet on bench x 10 reps
dips x 10 reps
pinch grip plate hold x max. time
