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