general warmup (15 minutes)
barbarian knee walkups x 15 reps
barbarian lateral lunges x 20 reps
2 hand pause side cleans x 20 reps
BTN stretch x 90 seconds x 1/1
specific warmup (5 minutes)
300’s set up and light practice
strength (8 rounds)
one round = 300’s x 30 seconds + rest x 30 seconds
conditioning/accessory work (2 rounds)
1/2 kneeling wide stance Ahrens press x 12 reps
kneeling 2 hand angle press x 12 reps