general warmup (15 minutes)
1 hand Americanas x 20/20 reps
1 hand halos x 15/15 reps
barbarian knee walkups x 20 reps
1/2 kneeling alternating flys x 30 reps
specific warmup (5 minutes)
grave diggers set up and light practice
strength (20 minutes)
heavy grave diggers x 4/4 reps x 7 sets
conditioning/accessory work (2 rounds)
dead-stop 2 hand side cleans x 8/8 reps
2 hand mills x 20 reps
seated 300’s x 20 reps