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