general warm up (10 minutes)
dumbbell star complex x 1
chimp walks x 100 feet
tin mans x 100 feet
Sanddune jumps x 12 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 3 reps x 7 sets
conditioning/accessory work (1 round)
Bulgarian split squats x 10/10 reps
dead-stop weighted step ups x 10/10 reps
Note: start with the supporting leg up on the ball of the foot on each rep
weighted sit ups x 12 reps
Power Wheel roll outs x 12 rps
The Cave 