general warmup (15 minutes)

star complex x 2

barbarian squats x 20 reps

Standing double club Russian flys x 5 reps

specific warmup (5 minutes)

1 hand farmers walk set up and light practice

strength (6 rounds)

heavy 1 hand farmers walk x 50 feet

conditioning/accessory work (1 round)

seated double club pullovers x 15 reps

1/2 kneeling 1 hand snatches  x 12/12 reps

barbarian isometric lunge x 45 seconds x 1/1