general warmup (15 minutes)

2 hand side cleans x 30 reps

double club rear lunge side raises x 20 reps

inside/outside mills x 15/15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

seated 300’s set up and light practice

strength (20 minutes)

seated 300’s x 20 reps x 5 sets

conditioning/accessory work (1 round)

slider squats x 15/15 reps