general warmup (15 minutes)

1 hand Americanas x 20/20 reps

inside mills x 20/20 reps

barbarian squats x 20 reps

double club snatches x 15 reps

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

specific warmup (5 minutes)

300’s set up and light practice

strength (6 rounds)

one round = 300’s x 20 reps + rest x 30 seconds

conditioning/accessory work (1 round)

seated (on the floor) double club front pullovers x 15 reps

1/2 kneeling 1 hand lateral pullovers x 12/12

crucifix isometric hold x 60 seconds