general warm up (10 minutes)
Americanas x 50 reps
resistance pause face pulls x 20 reps
Adex club long cycle swipes x 30 reps
Airborne Heismans x 200 feet
Burgener drills
specific warm up (5 minutes)
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 3/3/3/3/3/3/3 reps
conditioning/accessory work ( 2 rounds)
Zercher sandbag cleans x 15 reps
lateral tire throws x 100 feet
