general warmup (15 minutes)

Donnie G’s x 20/20 reps

long cycles x 30 reps

barbarian lateral lunges x 24 reps

specific warmup (5 minutes)

2 hand front squat clean & standing angle press set up and light practice

strength (5 sets)

2 hand front squat clean & standing angle press x 7 reps

conditioning/accessory work (1 round)

front lunge flys x 20 reps

2 hand helicopters x 20/20 reps