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)