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