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