general warmup (15 minutes)

barbarian front lunges x 20 reps

long cycle rear lunges x 20 reps

star complex x 2

specific warmup (5 minutes)

double Arc horizontal press set up and light practice

strength (20 minutes)

double Arc horizontal press 7 reps x 5 sets

conditioning/accessory work (1 round)

1 hand side cleans x 10/10 reps

Russian front raises x 6 reps