general warmup (15 minutes)
alternating front swings x 50 reps
barbarian split squats x 10/10 reps
pause side cleans x 30 reps
BTN stretch x 60 seconds x 1/1
specific warmup (5 minutes)
tappers & plyo pushups set up and light practice
strength (4 supersets)
one superset = heavy tappers x 3/3 reps + plyo pushups x 7 reps
conditioning/accessory work (2 rounds)
1/2 kneeling 1 hand snatches x 10/10 reps
front pullover lunges x 10 reps