general warmup (15 minutes)

figure 8’s to hold 40 reps

barbarian front walking lunge x 50 feet

long cycle rear lunges x 24 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

2 hand pause squat cleans set up and light practice

strength (20 minutes)

2 hand pause squat cleans x 12-10-8-6 reps

conditioning/accessory work (1 round)

parry casts x 12/12 reps

supine helicopters x 15/15 reps