general warmup (15 minutes)

1 hand Americanas x 15/15 reps

1 hand wood choppers x 12/12 reps

kneeling 1 hand snatches x 10/10 reps

BTN stretch x 60 seconds x 1/1

standing 2 hand figure 8’s  x 20 reps

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 5 reps x 6 sets

conditioning/accessory work (1 round)

offset mace pullovers x 7/7 reps

offset mace floor press x 7/7 reps

seated Ahrens press x 12 reps