general warm up (15 minutes)

shielded strikes x 21 reps

BTN stretch x 60 seconds x 1/1/1/1

2 hand  mills x 15/15 reps

specific warm up (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 20 reps x 4 sets

conditioning/accessory work (2 rounds)

double club clean & chest press x 10 reps

1 hand snatch x 7/7 reps

1/2 kneeling double club later pull overs x 12 reps