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