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