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