general warmup (15 minutes)

windshield wiper squats x 15 reps

archer press x 7/7 reps

1 hand snatch x 10/10 reps

Russian front raises x 6 reps

specific warmup (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 3/3 reps x 5 sets

conditioning/accessory work (1 round)

uppercut press x 8/8 reps

barbarian split squats x 8/8 reps

bullwhips x 12/12 reps