general warmup (15 minutes)

figure 8’s to hold x 30 reps

barbarian 1/2 knee walkups x 12 reps

1/2 kneeling wide stance Ahrens press x 12 reps

2 hand front swing lateral lunges x 12/12 reps

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 2/2 reps x 6 sets

conditioning/accessory work (1 round)

double club snatches x 15 reps

seated double club flys x 15 reps

1/2 kneeling lateral pullovers x 10/10 reps