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