general warm up (10 minutes)
Americanas x 35 reps
resistance band archer pulls x 20/20 reps
dislocates x 10
front squats x 10 reps
Burgener drills
specific warm up (5 minutes)
hang power clean & jerk set up and light practice
strength (20 minutes)
hang power clean & jerk 3/3/3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
Ahrens press x 10 reps
elevated push ups x 15 reps
The Cave 