general warmup (15 minutes)

star complex x 1

2 hand front pullover squats x 20 reps

1/2 kneeling 1 hand snatches x 10/10 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

2 hand pause side cleans & Russian front raises set up and light practice

strength (5 supersets)

1 superset = heavy 2 hand pause side cleans x 5/5 reps +Russian front raises x 2 reps

conditioning/accessory work (1 round)

long cycles x 30 reps

horizontal mace strikes x 12/12 reps