general warmup (15 minutes)

1 hand Americanas x 25/25 reps

1 hand wood choppers x 15/15

crucifix knee walkups x 15 reps

seated double club twists x 30 reps

specific warmup (5 minutes)

tappers &  resistance band supine leg extensions set up and light practice

strength (4 rounds)

one round = heavy tappers x 3/3 reps + resistance band supine leg extensions x 12/12 reps

conditioning/accessory work (1 round)

alternating anchor snatches x 20 reps

1/2 kneeling double club snatches x 10/10 reps