general warmup (15 minutes)

2 hand walking front swings x 75 feet

2 hand pause side cleans x 30 reps

crucifix split squats x 12/12 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

2 hand clean & pause angle press set up and light practice

strength (20 minutes)

2 hand clean & pause angle press x 7 reps x 5 sets

conditioning/accessory work (1 round)

parry casts x 15/15 reps

rotation lunges x 20 reps