general warm up (15 minutes)

Americanas x 50 reps

drumming x 40 reps

inside mills x 15/15 reps

double club snatches x 12 reps

specific warm up (5 minutes)

long cycles set up and light practice

strength (12 rounds)

one round = long cycles** x 30 seconds + rest x 30 seconds

**Note:  5 lbs heavier than competition weight

conditioning/accessory work (1 round)

2 hand standing figure 8’s x 30 reps

isometric crucifix hold x 60 seconds