general warmup (15 minutes)
walking 2 hand front swings x 40 reps
windshield wiper squats x 15 reps
Americanas x 30 reps
2 hand Arc (short mace) chest press x 15 reps
specific warmup (5 minutes)
grave diggers set up and light practice
strength (8 rounds)
one round = grave diggers x 30 seconds + rest x 30 seconds
conditioning/accessory work (1 round)
dead-stop 2 hand pause side cleans x 12/12 reps