general warmup (15 minutes)
rotation pushups x 20 reps
dumbbell hang power snatches x 8/8 reps
1 legged hops x 100 feet
dislocates x 10 reps
Burgener drills
specific warmup (5 minutes)
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 4 reps x 6 sets
conditioning/accessory work (1 round)
pause supermans x 15 reps
45 to 90 degree leg lifts x 15 reps
weighted calf raises x 30 reps
The Cave 