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