general warmup (15 minutes)

Americanas x 30 reps

1/2 kneeling double club lateral pullovers x 15 reps

seated double club chest press front raise x 15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

alternating pause front cleans set up and light practice

strength (20 minutes)

alternating pause front cleans x 20-18-16-14 reps

conditioning/accessory work (1 round)

lateral lunge 360’s x 20 reps

battering rams x 12/12 reps