general warm up (10 minutes)
resistance band pull a parts x 75 reps
Sanddune push ups x 20 reps
dislocates x 10
Adex club long cycle swipes x 20 reps
medicine ball chest passes x 15 reps
specific warm up (5 minutes)
Burgener drills
hang power clean & jerk set up and light practice
strength (20 minutes)
hang power clean & jerk x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
kettlebell high pulls x 10/10 reps
dumbbell push presses x 10/10 reps
The Cave 