general warmup (15 minutes)

alternating front swings x 40 reps

double club side swings x 40 reps

long cycles x 40 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (6 rounds)

one round = 2 hand mills x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

double club clean & pause angle press x 12 reps

side plank snatches x 7/7 reps