general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
resisyance band pull a parts x 50 reps
discloates x 10 reps
Sanddune jumps x 12 reps
Burgener drills
specific warm up (5 minutes)
hang power snatch set up and light practice
strength (20 minutes)
hang power snatch x 2 reps x 8 sets
conditioning/accessory work (2 rounds)
Ahrens press x 10 reps
sandbag overhead squats x 10 reps
snatch grip high pulls x 10 reps
The Cave 