general warm up (10 minutes)
Americanas x 50 reps
Adex club inside mills x 20/20 reps
resistance band Sumo high pulls x 15 reps
dislocates x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 3/3/3/2/2/2 reps
conditioning/accessory work (1 round)
kettlebell goblet squats x 15/10/5 reps
The Cave 