general warmup (15 minutes)

inside mills x 20/20 reps

outside mills x 20/20 reps

seated 2 hand twists x 30 reps

2 hand pause squat cleans x 12 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

heavy grave diggers x 3/3 reps x 5 sets

conditioning/accessory work (2 rounds)

uppercut press x 12/12 reps

2 hand helicopters x 15/15 reps