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