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