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