general warmup (15 minutes)

rear barbarian walking lunges x 50 feet

barbarian walking lunges x 50 feet

2 hand front swings x 30 reps

2 hand side cleans x 20 reps

crucifix split squats x 10/10 reps

specific warmup (5 minutes)

tappers/1 hand farmers walk set up and light practice

strength (4 rounds)

one round=heavy tappers x 3/3 reps  + heavy 1 hand farmers walk x 100 feet

conditioning/accessory work (3 rounds)

dead-stop 1 hand side swings x 10/10 reps

1 hand snatches x 10/10 reps