general warm up (10 minutes)
vertical resistance band pull a parts x 50 reps
diagonal resistance band pull a parts x 25/25 reps
barbarian pull overs x 30 reps
push press x 15 reps
specific warm up (5 minutes)
power jerk set up and light practice
strength (20 minutes)
power jerk x 2 reps x 8 sets
conditioning/accessory work (2 rounds)
Sanddune plyo push ups x 10 reps
Sanddune jumps x 10 reps
double club snatch x 10 reps
The Cave 