general warmup (15 minutes)

barbarian knee walkups x 20 reps

2 hand figure 8’s x 30 reps

BTN stretch x 60 seconds x 1/1/1/1

rear lunge 360’s x 20 reps

specific warmup (5 minutes)

2 hand pause front squat cleans set up and light practice

strength (20 minutes)

heavy 2 hand pause front squat cleans x 3 reps x 6 sets

conditioning/accessory work (1 round)

kneeling 2 hand twists x 30 reps

supine offset mace pullovers x 12/12 reps