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