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

 

 

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