Basic Efficiency,

Foam roll - whole body plus a lot of forearm and biceps.     7 min

Mobility   Super Joints   7 min

All 16k                   7 min
Oh rotations from Dynami   15/15
Windmill 5/5
Goblet 5
Cossack 5
Bup Clean and press 3/3
 1 arm swing 10/10
x 2 rounds

All Double 24kg    15 minutes
Long cycle clean and press  ladder  1,2,3,4,5  x  2            30  reps
Double FSQ 2 sets of 5
Double swings  5 sets of 10 on the minute
To comfortable stop.

Bretzell       4  min
Pump

Total Strength Practice    40 minutes