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