general warm up (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

1 hand lateral press/side raise x 8/8 reps

barbarian knee walk ups x 10 reps

specific warm up (5 minutes)

long cycles set up and light practice

strength (2 rounds)

one round = long cycles x 2 1/2 minutes + rest x 1 minute

conditioning/accessory work (2 rounds)

sliders x 10/10 reps

1/2 kneeling double club flys x 15 reps

double club pause* front cleans x 10 reps

*Note:  2 second pause at the top of each rep