general warm up (10 minutes)
Sanddune power steps x 50 reps
Sanddune jumps x 15 reps
Burgener drills
Zercher sandbag cleans x 10 reps
specific warmup (5 minutes)
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 4/4/4/4/4/4 reps
Note: Use P.A.P right before last set
conditioning/accessory work (2 rounds)
bear hug keg squats x 7 reps
Grinder kord reverse flys x 15 reps
The Cave 