general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

crucifix knee walkups x 12 reps

BTN stretch x 60 seconds x 1/1/1/1

barbarian pullovers x 20 reps

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 20 reps x 5 sets

conditioning/accessory work (1 round)

double club lateral  press side raises x 10 reps

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

figure 8’s to hold x 20 reps