general warmup (15 minutes)

Americanas x 30 reps

Donnie G’s x 20/20 reps

1/2 kneeling 1 hand snatches x 12/12 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

long cycles set up and light practice

strength (5 rounds)

one round = long cycles x 60 seconds + rest x 60 seconds

conditioning/accessory work (2 rounds)

heavy 2 hand pause squat cleans x 5 reps

supine helicopters x 10/10 reps