general warm up (10 minutes)

Americanas x 30 reps

Adex club 2 hand halos x 20 reps

Adex mace barbarian squats x 15 reps

sandbag shouldering 10/10 reps

specific warm up (5 minutes

Zercher sandbag squat cleans set up and light practice

strength (20 minutes)

Zercher sandbag squat cleans x 10/8/6/4/2 reps

conditioning/accessory work (2 rounds)

Adex arc 1/2 kneeling  360’s x 20/20 reps

steel grip ball pull ups x 10 reps

 

 

 

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