general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

push ups x 25 reps

resistance band pause  seated rows x 15 reps

Adex club 2 hand front cleans x 15 reps

Burgener  drills

specific warmup (5 minutes)

hang power jerk set up and light practice

strength (20 minutes)

hang power jerk  x 3/3/3/3/3/3/3 reps

Note: Use P.A.P. after set #6

conditioning/accessory work (2 rounds)

dumbbell power jerk x 10/10 reps

Adex arc kneeling 360’s x 30 reps

Note: Adex maces, arcs, & clubs are made in America

 

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