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