general warm up (15 minutes)

barbarian front walking  lunges x 100 feet

inside mills x 15/15 reps

1 hand halos x 15/15 reps

2 hand side cleans x 20 reps

specifc warm up (5 minutes)

2 hand front cleans set up and light practice

strength (20 minutes)

heavy 2 hand front cleans x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

360’s x 30 reps

heavy tappers x 5/5 reps