general warm up (10 minutes)
rear bear crawls x 100 feet
resistance band archer pulls x 25/25 reps
resistance band Sumo high pulls x 20 reps
Zercher sandbag cleans x 10 reps
specific warm up (5 minutes)
squat cleans set up and light reps
strength (20 minutes)
squat cleans x 6/6/6/6 reps
conditioning/accessory work (2 rounds)
kettlebell globe squats x 10 reps (note–hold the globe between the palms of open hands)
resistance band pull a parts x 50 reps
The Cave 