general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
resistance band pull a parts x 50 reps
Sanddune jumps 10 reps
Burgener drills
specific warm up (5 minutes)
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
pause bat wing rows x 10 reps
Zercher sandbag squats x 15 reps
resistance band good mornings x 20 reps
The Cave 