general warmup (15 minutes)

1 hand Americanas x 20/20 reps

inside mills x 20/20 reps

kneeling 1 hand snatches x 12/12 reps

1/2 kneeling wide stance centerline press x 7 reps

specific warmup (5 minutes)

long cycle squats  set up and light practice

strength (20 minutes)

long cycle squats x 12 reps x 3 sets

conditioning/accessory work (1 round)

seated 1 hand lateral press x 10/10 reps

offset mace floor press x 10/10 reps

supine helicopters x 15/15 reps