general warm up (10 minutes)

figure 8’s to hold x 40 reps

2 hand side cleans x 30 reps

double club inside outs x15/15 reps

specific warm up (5 minutes)

crucifix squats set up and light practice

strength (20 minutes)

crucifix squats x 10-10-10 reps

conditioning/accessory work (1 round)

long cycles x 100 reps (5 minute time cap)