general warm up (10 minutes)

Sanddune power steps x 50 reps

Sanddune jumps x 15 reps

Burgener drills

Zercher sandbag cleans x 10 reps

specific warmup (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 4/4/4/4/4/4 reps

Note: Use P.A.P right before last set

conditioning/accessory work (2 rounds)

bear hug keg squats x 7 reps

Grinder kord reverse flys x 15 reps

 

 

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