general warm up (15 minutes)
alternating front swings x 50 reps
Russian front raises x 12 reps
Turkish get ups x 4/4 reps
strength (5 minutes)
tappers set up and light practice
strength (20 minutes)
heavy tappers x 4/4 reps x 6 sets
conditioning/accessory work (3 rounds)
heavy 2 hand front cleans x 8 reps
dead-stop side swings x 10/10 reps