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