general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
inch worms x 50 feet
kettlebell V presses x 10 reps
Sanddune jumps x 10 reps
Burgener drills
specific warm up (5 minutes)
clean and split jerk set up and light practice
strength (20 minutes)
clean and split jerk x 3 reps x 5 sets
conditioning/accessory work (2 rounds)
clean grip shrug pulls x 10 reps
double dumbbell push press x 10 reps
The Cave 