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