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
general warm up (10 minutes)
Grinder Kord recline rows x 20 reps
Grinder Kord flys x 15 reps
mountain climbers x 100 reps
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
keg loading set up and light practice
strength (20 minutes)
keg loading x 2 reps x 7 sets
conditioning/accessory work (2 rounds)
goblet squats x 15 reps
rsistance band pull a parts x 50 reps
general warm up (10 minutes)
resistance band archer pulls x 20/20 reps
resistance band paddling x 20/20 reps
sandbag shouldering x 20 reps
Zercher sandbag cleans x 10 reps
specific warm up (5 minutes)
grappler twists set up and light practice
strength (20 minutes)
grappler twists x 20-16-12-8-4 reps
conditioning/accessory work(2 rounds)
lateral keg loading x 10/10 reps
recline bar rows x 10 reps
general warm up (10 minutes)
long cycles x 25 reps
resistance band pull a parts x 20/20 reps
barbarian split squats x 10/10 reps
Sanddune squats x 15 reps
specific warm up (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
resistance band good mornings x 15 reps
dead stop side step ups x 10/10 reps
general warm up (10 minutes)
resistance band baseball swings 20/20 reps
resistance band pull a parts x 25/25 reps
buddy medicine ball throws x 35 reps
overhead walking lunges x 100 feet
specific warm up (5 minutes)
floor press set up and light practice
strength (20 minutes)
floor press x 8 reps x 4 sets
conditioning/accessory work (3 rounds)
close grip grappler rows x 12 reps
diamond push ups x 15 reps
general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
resisyance band pull a parts x 50 reps
discloates x 10 reps
Sanddune jumps x 12 reps
Burgener drills
specific warm up (5 minutes)
hang power snatch set up and light practice
strength (20 minutes)
hang power snatch x 2 reps x 8 sets
conditioning/accessory work (2 rounds)
Ahrens press x 10 reps
sandbag overhead squats x 10 reps
snatch grip high pulls x 10 reps
