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