General warm up (10 minutes)
rotation push ups x 20 reps
dumbbell hang power snatch x 10/10 reps
sandbag shouldering x 10/10 reps
tuck jumps x 15 reps
specific warm up (5 minutes)
Zercher sandbag cleans set up and light practice
strength (20 minutes)
Zercher sandbag cleans x 6-8-10-8-6 reps
conditioning/accessory work (2 rounds)
Jeffries dumbbell star complex x 1
isometric bear hug keg hold x maximum time
The Cave 