general warmup (15 minutes) 

standing figure 8’s x 30 reps

Americanas x 25 reps

BTN stretch x 60 seconds x 1/1

inside helicopters x 15/15 reps

outside helicopters x 15/15 reps

specific warmup (5 minutes)

offset front pullovers set up and light practice

strength (20 minutes)

heavy offset front pullovers x 3/3 reps x 5 sets

conditioning/accessory work (1 round)

2 hand seated twists x 30 reps

1/2 kneeling 1 hand snatches 12/12 reps