general warmup (15 minutes)
barbarian lateral walking lunges x 100 feet
dumbbell high pulls x 8/8 reps
Sanddune jumps x 10 rep
dislocates x 10 reps
Burgener drills
specific warmup (5 minutes)
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 5 reps x 5 sets
conditioning/accessory work (1 round)
double dumbbell rack squats x 12 reps
dead-stop weighted step ups x 10/10 reps
weighted situps x 10 reps
sandbag good mornings x 15 reps
The Cave 