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