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