general warm up (15 minutes)
jumping jacks x 30 reps
1 legged hops x 100 feet
recline rope clinbs x 5 reps
resistance band suitcase deadlifts x 20 reps
Burgener drills
specific warm up (5 minute)
squat clean set up and light practice
strength (20 minutes)
squat cleans x 3 reps x 7 sets
conditioning/accessory work (1 rounds)
seated resistance band pause rows x 15 reps
Zercher sandbag cleans x 15 reps
The Cave 