general warm up (10 minutes)

double club front swings x 50 reps

kettlebell rack squats x 15 reps

dumbbell hang power snatches x 10/10 reps

specific warm up (5 minutes)

Zercher sandbag cleans set up and light practice

strength (20 minutes)

Zercher sandbag cleans x 10-10-10 reps

conditioning/accessory work (2 rounds)

double dumbbell rows x 19 reps

Neuro-Grip push ups x 10 reps

snatch grip high pulls x 10 reps

 

 

 

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