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
