general warmup (15 minutes)

alternating barbarian lateral lunges x 20 reps

double club snatches x 15 reps

alternating 1/2 kneeling flys x 20 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 5/5 reps x 5 sets

conditioning/accessory work (1 round)

seated double club angle press x 12 reps

side plank snatches x 8/8 reps