general warm up (10 minutes)
2 hand front swings x 35 reps
standing figure 8’s x 20/20 reps
360’s to hold x 30 reps
specific warm up (5 minutes)
side clean & lateral pull over set up and light practice
strength (20 minutes)
 side clean & lateral pull overs x 10/10-10/10-10/10 reps
conditioning/accessory work (2 rounds)
barbarian pull overs x 20 reps
seated 360’s x 30 reps