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
