general warmup (15 minutes)

double club pause side cleans x 30 reps

Donnie G’s x 15/15 reps

Ahrens press x 15 reps

1 hand pause front cleans x 12/12 reps

specific warmup (5 minutes)

grave digger rear lunges set up and light practice

strength (20 minutes)

grave digger rear lunges x 7/7 reps x 4 sets

conditioning/accessory work (1

round)

double club lateral press side raises x 10 reps

1/2 kneeling 1 hand snatches x 10/10 reps