general warmup (15 minutes)

inside mills x 20/20 reps

outside mills x 20/20 reps

crucifix spilt squats x 12/12 reps

long cycles x 35 reps

specific warmup (5 minutes)

dead-stop pause side cleans set up and light practice

strength (20 minutes)

heavy dead-stop pause side cleans x 2/2 reps x 6 sets

conditioning/accessory work (1 round)

paddling x 20/20 reps

Donnie G’s x 20/20 reps