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