general warm up (15 minutes)
resistance band vertical pull a parts x 35 reps
resistance band pull a parts x 35 reps
loverhead weight plate carry x 100 feet
Sanddune jumps x 10 reps
Burgener drills
specific warm up (5 minutes)
hang power snatch set up and light practice
strength (20 minutes)
hang power snatch x 3 reps x 8 sets
conditioning/accessory work (2 rounds)
dumbbell hang high pulls x 7/7 reps
dumbbell press x 5/5 reps
The Cave 