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