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