general warm up (10 minutes)
double club side clean lateral pull overs x 20 reps
lunging 2 hand front pull overs x 50 feet
inside helicopters x 15/15 reps
1 hand halos x 15/15 reps
specific warm up (5 minutes)
sliders set up and light practice
strength (20 minutes)
heavy sliders x 7/7 reps x 4 sets
conditioning/accessory work (2 rounds)
2 hand halo squats x 15 reps
standing Russian flys x 10 reps