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
