general warmup (15 minutes)

drumming x 30 reps

crucifix split squats x 10/10 reps

mace toss & catch x 15/15 reps

BTN stretch x 60 seconds x 1/1

pendulum pullovers x 20 reps

specific warmup (5 minutes)

2 hand pause squat cleans set up and light practice

strength (20 minutes)

heavy 2 hand pause** squat cleans  x 3 reps x 7 sets

**Note: pause at the bottom of each rep for 3 seconds

conditioning/accessory work (1 round)

crossbody swings x 15/15 reps

bullwhips x 12/12 reps