General warm up (10 minutes)

resistance band pull a parts x 100 reps

recline rope climbs x 5

resistance band Sumo high pulls x 15 reps

dumbbell hang power snatches x 10/10 reps

Specific warm up (5 minutes)
Sumo deadlifts (double overhand grip) set up and light practice
Strength (20 minutes)

Sumo deadlifts (double overhand grip) x 5/5/5/5/5 reps

Conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 10 reps

Adex mace barbarian split squats x 10/10 reps

Sanddune push ups x 20 reps

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