general warmup (15 minutes)

2 hand front swings x 50 reps

2 hand side cleans x 30 reps

BTN stretch x 90 seconds x 1/1

wood choppers x 20/20 reps

specific warmup (5 minutes)

1 hand 300’s set up & light practice

strength (20 minutes)

1 hand 300’s x 15 reps x 6 sets

conditioning/accessory work (2 rounds)

sliders x 15/15 reps

centerline press x 5 reps