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