general warm up (10 minutes)
barbarian squats x 15 reps
2 hand side swings x 30 reps
crossbody swings x 10/10 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warm up (5 minutes)
360’s set up and light practice
strength (10 rounds)
one round = 360’s x max. quality reps x 30 seconds + rest x 30 seconds
conditioning/accessory work (2 rounds)
heavy 2 hand front cleans x 7 reps
1/2 kneeling Ahrens press x 12 reps