general warmup (15 minutes)

star complex x 3

drumming 1/2 knee walkups x 15

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

clean & pause Ahrens press set up and light practice

strength (20 minutes)

clean & pause Ahrens press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Russian front raises x 4 reps

supine helicopters x 12/12 reps