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