general warmup (15 minutes)

star complex x 2

double club squat cleans x 15 reps

1/2 kneeling archer press x 12/12 reps

Arc 2 hand front pullover lunges x 15 reps

specific warmup (5 minutes)

double Arc horizontal press set up and light practice

strength (20 minutes)

double Arc horizontal press x 5 reps x 7 sets

conditioning/accessory work (2 rounds)

dead-stop 2 hand side swings x 12/12 reps

seated double club lateral press x 8 reps