general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

double club snatches x 15 reps

windshield wiper  squats x 20 reps

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

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 15 reps x 6 sets

conditioning/accessory work (1 round)

kneeling Russian front raises x 10 reps