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