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