general warm up (10 minutes)

inside mills x 20/20 reps

1 hand halos x 15/15 reps

double club snatch x 10 reps

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

specific warm up (5 minutes)

10 to 2’s set up and light practice

strength (6 rounds)

10 to 2’s x 60 seconds + rest x 60 seconds

conditioning/accessory work (2 rounds)

supine helicopters x 15/15 reps

angled isometric mace hold x maximum time each side