general warmup (15 minutes)

2 hand pause side cleans x 30 reps

1 hand barbarian squats x 10/10 reps

lateral walking barbarian lunges x 12/12 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 20 reps x 4 sets

conditioning/accessory work (1 round)

Russian front raises x 10 reps