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

 

 

 

 

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