general warmup (15 minutes)

figure 8’s to hold x 30 reps

standing figure 8’s x 24 reps

kneeling 1 hand front pullovers x 15/15 reps

seated Ahrens press x 12 reps

specific warmup (I5 minutes)

2 hand front clean rear lunges set up and light practice

strength (20 minutes)

2 hand front clean rear lunges 4/4 reps x 4 sets

conditioning/accessory work (2 rounds)

2 hand dead-stop side swings x 8/8 reps

supine helicopters x 2/12 reps