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