general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
alternating kettlebell swings x 30 reps
Inch worms x 50 feet
windshield wipers x 20 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
Adex club long cycles x 30 reps
Adex mace 10-to-2 x 20 reps
The Cave 