general warmup (15 minutes)

barbarian walking lunges x 100 feet

1/2 kneeling double club flys x 15 reps

alternating 2 hand side cleans x 20 reps

alternating 1 hand snatches x 20 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 4/4 reps x 6 sets

conditioning/accessory work (1 round)

shielded front pull overs x 24 reps

long cycles x 30 reps

kneeling double Arc chest presses x 5 reps