general warmup (15 minutes)

barbarian rotation lunges x 12/12 reps

alternating 1 hand snatches x 24 reps

BTN stretch x 90 seconds x 1/1

seated 2 hand halos x 24 reps

specific warmup (5 minutes)

slider squats set up and light practice

strength (20 minutes)

slider squats x 10 reps x 4 sets

conditioning/accessory work (1 round)

kneeling double club lateral press side raises x 12 reps

1/2 kneeling 1 hand front pullovers x 12/12 reps