general warm up (10 minutes)

resistance band pull-a-parts x 100 reps

resistance band sumo high pulls x 15 reps

Sanddune jumps x 15 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 10 reps

thick bar Pendlay rows x 7 reps

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