general warmup (15 minutes)

double clean & Ahrens press x 15 reps

standing Russian flys x 5 reps

kneeling 2 hand twists x 24 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

barbarian squat & lunge set up and light practice

strength (20 minutes)

barbarian squat & lunge x 8 reps x 3 sets

conditioning/accessory work (1 round)

uppercut press x 10/10 reps

drumming knee walkups x 15 reps