general warmup (15 minutes)

star complex x 2

crucifix lateral lunges x 10/10 reps

BTN stretch x 60 seconds x 1/1

double mills x 12/12 reps

specific warmup (5 minutes)

double club pause squat cleans set up and light practice

strength (20 minutes)

heavy double club pause squat cleans x 4 reps x 6 sets

conditioning/accessory work (1 round)

crossbody swings x 12/12 reps

parry casts x 12/12 reps