general warmup (15 minutes)

star complex x 2

drumming x 40 reps

BTN stretch x 60 seconds x 1/1

2 hand mills x 15/15 reps

specific warmup (5 minutes)

double club pause front cleans set up and light practice

strength (20 minutes)

heavy double club pause front cleans x 5 reps x 5 sets

conditioning/accessory work (1 round)

2 hand wood choppers x 20/20 reps

paddling x 15/15 reps

seated (on the floor) Ahrens press x 12 reps