general warmup (15 minutes)

2 hand standing figure 8’s x 30 reps

Arc figure 8’s to hold x 30 reps

BTN stretch x 60 seconds x 1/1/1/1

Gama casts x 20/20 reps

1 hand dead-stop side swings x 12/12 reps

specific warmup (5 minutes)

1 hand pause front cleans set up and light practice

strength (20 minutes)

heavy 1 hand pause front cleans x 4/4 reps x 6 sets

conditioning/accessory work (2 rounds)

Turkish getups x 3/3 reps

inside/outside mills x 15/15 reps