general warmup (15 minutes)
windshield wiper squats x 20 reps
star complex x 2
BTN stretch x 60 seconds x 1/1/1/1
double club snatch x 15 reps
specific warmup (5 minutes)
long cycles set up and light practice
strength (6 rounds)
one round=long cycles x 60 seconds + rest x 60 seconds
conditioning/accessory work (1 round)
seated Ahrens press x 15 reps
kneeling alternating lateral press x 20 reps