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