general warmup (15 minutes)

alternating front swings x 50 reps

2 hand wood choppers x 20/20 reps

Russian planks flys x 2/2 reps

barbarian lateral lunges x 10/10 reps

specific warmup (5 minutes)

tappers/1 hand pause front cleans set up and light practice

strength (4 rounds)

one round = heavy tappers x 3/3 reps + heavy 1 hand pause front cleans x 3/3 reps

conditioning/accessory work (1 round)

Russian front raises x 12 reps