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

 

 

 

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