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