general warm up (15 minutes)

alternating 1 hand front swings x 50 reps

1 hand front clean/chest press x 7/7 rep

gravedigger front lunges x 7/7 reps

Ahrens press x 10 reps

specific warm up (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 10/10 reps x 3 sets

conditioning/accessorywork (1 round)

2 hand mills x 10/10 reps

2 hand lateral lunge pull overs x 10/10 reps

1 hand dead-stop side swings x 10/10 reps