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