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