general warmup (15 minutes)

star complex x 2

Americanas x 30 reps

barbarian pullovers x 20 reps

1/2 kneeling snatches x 12/12 reps

specific warmup (5 minutes)

barbarian squats set up and light practice`

strength (20 minutes)

heavy barbarian squats x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

uppercut press x 12/12 reps

paddling x 15/15 reps