general warm up (10 minutes)
clock push ups x twice around the clock
tin mans x 100 feet
side shuffles x 200 feet
double Adex club front cleans x 15 reps
Burgener drills
specific warmup (5 minutes)
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 3/3/3/3/3/3/3 reps
Note: Use P.A.P. after set #6
conditioning/accessory work (3 rounds)
Iron Boot squat/knee raises x 20 reps
Adex arc kneeling 360’s x 30 reps
Note: Adex maces, arcs, & clubs are made in America
The Cave 