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