general warmup (15 minutes)
Americanas x 25 reps
double club snatches x 12 reps
supine helicopters x 15/15 reps
BTN stretch x 90 seconds x 1/1
specific warmup (5 minutes)
300’s set up and light practice
strength (20 minutes)
300’s x 25 reps x 4 sets
conditioning/accessory work (2 rounds)
offset front pullovers x 15/15 reps
1/2 kneeling 2 hand angle press x 12 reps