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