general warm up (10 minutes)
Sanddune power steps x 100 reps
resistance band pause face pulls x 20 reps
resistance band Sumo high pulls x 15 reps
Adex club front clean & squat x 15 reps
tuck jumps x 10 reps
Burgener drills
specific warm up (5 minutes)
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 5/5/5/5/5 reps
conditioning/accessory work (3 rounds)
keg power press x 5 reps
Zercher sandbag squats x 10 reps
The Cave 