general warm up (10 minutes)

2 hand side cleans x 20 reps

double club snatches x 10 reps

Gama casts x 20 reps

Arc 360’s x 30 reps
specific warm up (5 minutes)
shielded strikes set up and light practice
strength (20 minutes)

shielded strikes x 9 reps x 1-1-1-1-1
conditioning/accessory work (2 rounds)

double club lateral pull overs x 10 reps

long cycles x 25 reps