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