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