general warmup (15 minutes)

barbarian lateral lunges x 20 reps

1/2 kneeling wide stance flys x 20 reps

2 hand front swings x 50 reps

specific warmup (5 minutes)

tappers & pause squat cleans set up and light practice

strength (4 supersets)

one superset = heavy tappers x 3 reps + heavy pause squat cleans x 3 reps

conditioning/accessory work (1 round)

long cycles x 35 reps