general warm up (10 minutes)
Sanddune power steps x 50 reps
Sanddune jumps x 10 reps
resistance band archer pulls x 20/20 reps
resistance band Sumo deadlifts x 15 reps
Burgener drills
specific warm up (5 minutes)
snatch set up and light practice
strength (20 minutes)
snatch x 2 reps x 8 sets
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
Ahrens press (with dumbbells) x 10 reps
Neuro Grip push ups x 10 reps
The Cave 