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