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