general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
push ups x 25 reps
resistance band pause seated rows x 15 reps
Adex club 2 hand front cleans x 15 reps
Burgener drills
specific warmup (5 minutes)
hang power jerk set up and light practice
strength (20 minutes)
hang power jerk x 3/3/3/3/3/3/3 reps
Note: Use P.A.P. after set #6
conditioning/accessory work (2 rounds)
dumbbell power jerk x 10/10 reps
Adex arc kneeling 360’s x 30 reps
Note: Adex maces, arcs, & clubs are made in America