general warmup (15 minutes)

shielded front pullovers x 24 reps

barbarian 1/2 knee walkups x 15 reps

2 hand wood choppers x 15/15 reps

BTN stretch x 60 seconds x 1/1

1/2 kneeling wide stance 1 hand angle press x 8/8 reps

specific warmup (5 minutes)

offset front pullovers set up and light practice

strength (20 minutes)

heavy offset front pullovers x 4/4 reps x 6 sets

conditioning/accessory work (1 round)

1/2 kneeling 1 hand snatches x 12/12 reps

rotation lunges x 20 reps