general warm up (10 minutes)
clock push ups x twice around the clock
resistance band archer pulls x 25/25 reps
Adex club long cycle swipes x 30 reps
Burgener drills
specific warm up (5 minutes)
dip cleans set up and light practice
strength (20 minutes)
dip cleans x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
Sanddune jumps x 15 reps
kettlebell swings x 30 reps
The Cave 