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