general warmup (15 minutes)

1 hand mace front swings x 15/15 reps

mace front swing & catch x 10/10 reps

windshield wiper squats x 15 reps

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

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 12/12 reps x 4 sets

conditioning/accessory work (2 rounds)

heavy 1 hand pause front cleans x 8/8 reps

1 hand snatches x 10/10 reps

seated 1 hand lateral pullovers x 12/12 reps