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