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