general warm up (10 minutes)
diagonal pull overs x 10/10 reps
2 hand halo squats x 15 reps
1 hand snatches x 10/10 reps
specific warm up (5 minutes)
1 hand standing Arc chest press set up and light practice
strength (20 minutes)
1 hand standing Arc chest press x 3/3 reps x 4 sets
conditioning/accessory work (2 rounds)
Russian front raises x 12 reps
lateral barbarian lunges x 24 reps
supine helicopters x 12/12 reps