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