general warm up (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

double club snatches x 12 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warm up (5 minutes)

2 hand mills set up and light practice

strength (6 rounds)

one round = 2 hand mills x 60 seconds + rest x 60 seconds

conditioning/accessory work (2 rounds)

barbarian split squats x 10/10 reps

1/2 kneeling 1 hand front pull overs x 15/15 reps