general warm up (10 minutes)
resistance band pull a parts x 100 reps
rotation push ups x 20 reps
Splank inch worms x 50 feet
side shuffles x 200 feet
Burgener drills
specific warm up (5 minutes)
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 2/2/2/2/2/2/2/2 reps
conditioning/accessory work (2 rounds)
double dumbbell cleans x 10 reps
dumbbell rack squats x 10 reps
Power Wheel roll outs x 10 reps
The Cave 