general warm up (10 minutes)

dumbbell star complex x 1

resistance band pause face pulls x 20 reps

barbarian split squats x 10/10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20  minutes)

squat cleans x 3 reps x 5 sets

conditioning/accessory work (1 round)

nightmares x 20 reps

dumbbell shrugs x 20 reps

weighted step ups x 20 reps

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