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