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