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

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