general warmup (15 minutes)

grave diggers x 15/15 reps

1/2 kneeling centerline press x 12 reps

alternating 1 hand snatch x 18 reps

seated 2 hand twists x 30 reps

specific warmup (5 minutes)

300’s set up and light practice

strength (5 rounds)

one round = 300’s x 60 seconds  + rest x 60 seconds

conditioning/accessory work (2 rounds)

bench dips x 10 reps

leg lifts x 10 reps

pushups x 10 reps