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