general warm up (10 minutes)
Battling Ropes x 100 alternating waves
push ups x 25 reps
dislocates x 10 reps
tuck jumps x 15 reps
specific warm up (5 minutes)
Burgener drills
clean & jerk set up and light practice
strength (20 minutes)
clean & jerk x 4/4/4/4/4/4 reps
conditioning/accessory work (3 rounds)
tire flips x 4 reps
ring dips x 8 reps
The Cave 