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