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