general warm up (10 minutes)
mountain climbers x 100 reps
resistance band pause face pulls x 15 rep
resistance band suitcase deadlifts x 15 reps
dumbbell hang power snatches 7/7 reps
specific warm up (5 minutes)
farmers walk/log “g to o.h.” lift set up and light practice
strength (4 rounds)
one round = farmers walk x 50 feet + log “g to o.h.” lift x 3 reps
conditioning/accessory work (3 rounds)
sandbag shouldering x 10/10 reps
weighted pull ups x 3 reps
