general warm up (10 minutes)
Resistance band pull a parts x 125 reps
rotation push ups x 20 reps
tinmans x 100 feet
Burgener drills
double dumbbell cleans x 10 reps
specific warm up (5 minutes)
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 2 reps x 8* sets
*Note–use P.A.P. right before the last set
conditioning/accessory work (2 rounds)
kettlebell high pulls x 10/10 reps
Zercher sandbag squats x 15 reps
The Cave 