general warmup (15 minutes)

Donnie G’s x 15/15 reps

2 hand pause side cleans x 12/12 reps

centerline press x 10 reps

standing figure 8’s x 30 reps

specific warmup (5 minutes)

barbarian split squats  set up and light practice

strength (20 minutes)

heavy barbarian split squats x 3/3 reps x 5 sets

conditioning/accessory work (1 round)

standing Russian flys x 5 reps