general warm up (10 minutes)

2 hand side swings x 40 reps

diagonal pull overs x 15/15 reps

parry cast x 10/10 reps

specific warm up (5 minutes)

seated Ahrens press set up and light practice

strength (20 minutes)

seated Ahrens press x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

kneeling Russian flys** x 5 reps

** Do these very slow

dead stop side swings x 10/10 reps

double club pause front cleans x 10 reps