general warmup (15 minutes)
long cycles x 25 reps
2 hand side cleans x 30 reps
1 hand Americanas x 20/20 reps
BTN stretch x 90 seconds x 1/1
specific warmup (5 minutes)
2 hand mills set up and light practice
strength (20 minutes)
2 hand mills x 20 reps x 4 sets
conditioning/accessory work (1 round)
wood choppers x 15/15 reps
1 hand snatches x 12/12 reps
crucific squats x 10 reps