general warmup (15 minutes)

barbarian rear walking lunges x 100 feet

barbarian pullovers x 20 reps

alternating 1 hand snatches x 20 reps

2 hand side cleans x 20 reps

specific warmup (5 minutes)

tappers/1 hand front clean set up and light practice

strength (4 supersets)

one superset =heavy tappers x 5 reps + heavy 1 hand front cleans x 5 reps

conditioning/accessory work (2 rounds)

Russian front raises x 10 reps

crucifix squats x 10 reps