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