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