general warmup (15 minutes)
figure 8’s to hold x 30 reps
standing 2 hand figure 8’s x 30 reps
2 hand wood choppers x 15/15 reps
specific warmup (5 minutes)
barbarian split squats set up and light practice
strength (20 minutes)
barbarian split squats x 8/8 reps x 4 sets
conditioning/accessory work (1 round)
kneeling Ahrens press x 15 reps
1/2 kneeling 1 hand snatches x 12/12 reps