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