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