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