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