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