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

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