general warmup (15 minutes)

1 hand Americanas x 15/15 reps

inside mills x 20/20reps

shielded front pullovers x 24 reps

barbarian knee walkups x 15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

360 squats set up and light practice

strength (8 rounds)

one round = 360 squats x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

kneeling centerline press x 10 reps

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

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