general warm up (10 minutes)

Americanas x 40 reps

2 hand side cleans x 20 reps

1 hand halos x 15/15 reps

BTN stretch x 60 seconds x 1/1/1/1

specific (5 minutes)

10-to-2 set up and light practice

strength (6 rounds)

one round=10-to-2 x 60 seconds + 60 seconds rest

conditioning/accessory work (2 rounds)

1/2 kneeling lateral pull overs x 10/10 reps

supine helicopters x 20 reps