general warm up (10 minutes)
resistance band archer pulls x 20/20 reps
resistance pause face pulls x 20 reps
alternating sandbag shouldering x 20 reps
mountain climbers x 75 reps
specific warm up (5 minutes)
Zercher sandbag cleans set up and light practice
strength (20 minutes)
Zercher sandbag cleans x 7 reps x 5 sets
conditioning/accessory work (2 rounds)
Sandbag BTN power jerk x 12 reps
double dumbbell curls x 10 reps
dumbbell pull overs x 8 reps
The Cave 