general warmup (15 minutes)

shielded front pullovers x 24 reps

1 hand snatches x 12/12 reps

barbarian 1/2 knee walkups x 12 reps

specific warmup (5 minutes)

grave diggers & 1 hand farmers walk set up and light practice

strength (4 supersets)

one superset = heavy grave diggers x 2/2 reps + heavy 1 hand farmers walk x 50 feet

conditioning/accessory work (1 round)

supine helicopters x 15/15 reps

parry casts x 15/15 reps