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