general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
barbarian split squats x 12/12 reps
sandbag shouldering 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 8 sets
conditioning/accessory work (2 rounds)
1 hand farmers walks x 100 feet
resistance band good mornings x 20 reps
The Cave 