general warmup (15 minutes)

drumming split squats x 10/10 reps

BTN stretch x 90 seconds x 1/1

alternating 1 hand snatches x 20 reps

1 hand diagonal pullovers x 12/12 reps

specific warmup (5 minutes)

1 hand pause squat cleans set up and light practice

strength (20 minutes)

1 hand pause squat cleans x 3/3 reps x 5 sets

conditioning/accessory work (2 rounds)

2 hand wood choppers x 15/15 reps

kneeling Ahrens press x 12 reps