general warmup (15 minutes)
inside mills x 20/20 reps
outside mills x 20/20 reps
cross body swings x 15/15 reps
specific warmup (5 minutes)
2 hand pause squat cleans set up and light practice
strength (20 minutes)
heavy 2 hand pause squat cleans x 3 reps x 8 sets
conditioning/accessory work (1 round)
seated drumming x 30 reps
half kneeling centerline press x 10 reps