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