general warmup (15 minutes)

star complex x 2 rounds

double club snatch x 12 reps

shielded front pullovers x 24 reps

BTN stretch  x 60 seconds x 1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (4 rounds)

one round=300’s x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

1/2 kneeling 1 hand lateral press side raises x 10/10 reps