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