general warmup (15 minutes)

Donnie G’s x 20/20 reps

lateral mace press x 10/10 reps

2 hand front pullover** lateral lunges x 10/10 reps

**use a short mace or Adex Arc

barbarian knee walkups x 20 reps

specific warmup (5 minutes)

2 hand clean & pause angle press set up and light practice

strength (20 minutes)

2 hand clean & pause angle press x 7 reps x 5 sets

conditioning/accessory work (1 round)

shielded front pullovers x 21 reps

barbarian isometric lunge x 45 seconds x 1/1