general warmup (5 minutes)

outside mills x 15/15 reps

diagonal pullovers x 15/15 reps

seated 2 hand angle press x 15 reps

supine helicopters x 15/15 reps

specific warmup (5 minutes)

barbarian squat & front lunge set up and light practice

strength (20 minutes)

heavy barbarian squat & front lunge** x  4 reps x 4 sets

**Note: 1 rep is both movements back to back

conditioning/accessory work (1 round)

dead-stop 2 hand pause side cleans x 10/10 reps

alternating 1 hand snatches x 20 reps