general warmup (15 minutes)

double club pause front cleans x 15 reps

2 hand pause side cleans x 20 reps

inside helicopters x 10/10 reps

outside helicopters x 10/10 reps

barbarian squats x 15 reps

specific warmup (5 minutes)

grave digger rear lunges set up and light practice

strength (20 minutes)

grave digger rear lunges x 8/8 reps x 4 sets

conditioning/accessory work (2 rounds)

1/2 kneeling wide stance 1 hand lateral press x 10/10 reps

kneeling Ahrens press x 12 reps

seated  (on the floor) alternating flys x 20 reps