general warm up (10 minutes)
standing double club flys x 12 reps
long cycles x 20 reps
1 hand snatches x 8/8 reps
barbarian squats x 15 reps
specific warm up (5 minutes)
10 to 2’s set up and light practice
strength (6 rounds)
one round = 10 to 2’s x 60 seconds + rest x 60 seconds
Note: maximum quality reps in each round
conditioning/accessory work (2 rounds)
Gama casts x 20 reps
heavy two hand front cleans x 7 reps