general warm up (10 minutes)

double club front cleans x reps 20 reps

2 hand side cleans x 20 reps

windshield wiper squats x 20 reps
specific warm up (5 minutes)

gravedigger front lunges set up and light practice
strength (20 minutes)

gravedigger front lunges x 7/7 reps x 4 sets
conditioning/accessory work (2 rounds)

barbarian pull overs x 20 reps

1/2 kneeling lateral pull overs x 10/10 reps