general warm up (10 minutes)
resistance band pull a parts x 100 reps
push ups x 25 reps
dislocates x 10 reps
Adex club front cleans x 20 reps
Burgener drills
specific warm up (5 minutes)
clean & jerk set up and light practice
strength (20 minutes)
clean & jerk x 2/2/2/2/2/2 reps
conditioning/accessory work (2 rounds)
dumbbell push press x 10/10 reps
Bulgarian squats x 10/10 reps
The Cave 