general warm up (10 minutes)

weight plate orbits x 20 reps

weight plate front raises x 15 reps

Sanddune power steps x 100 reps

specific warm up (5 minutes)

Burgener drills

snatch grip high pull set up and light reps (from blocks**)

strength (20 minutes)

snatch grip high pull  (from blocks**) x 2/2/2/2/2/2/2/2 reps

**or bumper plates

conditioning/accessory work (2 rounds)

Grinder Kord complex = 10 reps  each of I/Y/T

keg power press x 5 reps

Power Wheel hand walks x 100 feet

 

 

 

 

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