general warmup (15 minutes)
figure 8’s to hold x 35 reps
standing 2 hand figure 8’s x 35 reps
BTN stretch x 60 seconds x 1/1
barbarian isometric horse stance x 30 seconds
specific warmup (5 minutes)
2 hand pause squat cleans set up and light practice
strength (20 minutes)
heavy 2 hand pause squat cleans x 3 reps x 8 sets
conditioning/accessory work (2 rounds)
long cycle front lunges x 12/12 reps
bullwhips x 12/12 reps