general warmup (15 minutes)
double club clean & lateral press x 10 reps
long cycle front lunges x 20 reps
crucifix squats x 15 reps
Donnie G’s x 20/20 reps
specific warmup (5 minutes)
uppercut press set up and light practice
strength (20 minutes)
uppercut press x 10/10 reps x 4 sets
conditioning/accessory work (1 round)
mace paddling x 20/20 reps
alternating 1 hand snatches x 20 reps