general warmup (15 minutes)

walking 2 hand front swings x 30 steps

rear walking barbarian lunges x 20 steps

2 hand helicopters x 15/15 reps

long cycles x 35 reps

specific warmup (5 minutes)

grave diggers/tappers  set up and light practice

strength (4 supersets)

one superset = grave diggers x 4/4 reps + tappers x 4/4 reps

conditioning/accessory work (2 rounds)

alternating snatches x 25 reps

angled isometric hold x 45 seconds