general warmup (15 minutes)

inside helicopters x 20/20 reps

outside helicopters x 20/20 reps

double club squat cleans x 20 reps

BTN stretch x 90 seconds x 1/1

specific warmups (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 15 reps x 6 sets

conditioning/accessory work (1 round)

1/2 kneeling 2 hand  twists x 20 reps

seated 2 hand angle press x 15 reps