general warm up (15 minutes)
1 hand pause front cleans x 10/10 reps
double club lateral press & side raise x 10 reps
barbarian pullovers x 30 reps
specific warm up (5 minutes)
slider squats set up and light practice
strength (20 minutes)
slider squats x 10 reps x 4 sets
conditioning/accessory work (2 rounds)
Gama casts x 20 reps
2 hand front swings x 35 reps