general warmup (15 minutes)

2 hand front swings x 50 reps

2 hand side swings x 40 reps

crucifix knee walkups x 15 reps

shielded front pullovers x 21 reps

specific warmup (5 minutes)

pause squat cleans + 45-90 degree leg lifts set up and light practice

strength (20 minutes)

heavy pause** squat cleans x 3 reps + 45-90 degree leg lifts  x 10 reps x 5 sets

**note: pause for 3 seconds at the bottom of the squat

conditioning/accessory work (1 round)

dead-stop 1 hand side swings x 12/12 reps

parry casts x 15/15 reps