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