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