general warm up (10 minutes)
barbarian squats x 20 reps
standing figure 8’s x 20/20 reps
BTN stretch x 60 seconds x 1/1
1 hand snatch x 10/10 reps
specific warm up (5 minutes)
alternating 1 hand front cleans set up and practice
strength (20 minutes)
alternating 1 hand front cleans x 20/20/20 reps
conditioning/accessory work (1 round)
10-to-2 x 20 reps (Note: use competition counting)
heavy isometric mace hold x 20 seconds
+ 40 seconds rest x 1/1/1/1/1
barbarian squats x 20 reps
standing figure 8’s x 20/20 reps
BTN stretch x 60 seconds x 1/1
1 hand snatch x 10/10 reps
specific warm up (5 minutes)
alternating 1 hand front cleans set up and practice
strength (20 minutes)
alternating 1 hand front cleans x 20/20/20 reps
conditioning/accessory work (1 round)
10-to-2 x 20 reps (Note: use competition counting)
heavy isometric mace hold x 20 seconds
+ 40 seconds rest x 1/1/1/1/1