General warmup  (15 minutes)

Alternating front swings  x 50 reps

Alternating 1 hand snatches x 20 reps

Barbarian split squats x 15/15 reps

Specific warmup  (5 minutes)

Grave digger rear lunges set up and light practice

Strength  (20 minutes)

Grave digger rear lunges  5/5 reps x 3 sets

Conditioning/accessory work  (1 round)

Donnie G’s x 20/20 reps

2 hand wood choppers x 15/15 reps