general warmup (15 minutes)

long cycles x 40 reps

barbarian rear lunges x 20 reps

barbarian lateral lunges 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 20 reps x 5 sets

conditioning/accessory work (2 rounds)

sliders x 15/15 reps

double club snatch x 15 reps