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