general warmup (15 minutes)

figure 8’s to hold x 35 reps

standing 2 hand figure 8’s x 35 reps

BTN stretch x 60 seconds x 1/1

barbarian isometric horse stance x 30 seconds

specific warmup (5 minutes)

2 hand pause  squat cleans set up and light practice

strength (20 minutes)

heavy 2 hand pause  squat cleans x 3 reps x 8 sets

conditioning/accessory work (2 rounds)

long cycle front lunges x 12/12 reps

bullwhips x 12/12 reps