general warm up (10  minutes)

shielded strikes x 15 reps

alternating 1 hand pause front cleans x 20 reps

1 hand standing helicopters x 12/12 reps

specific warm up (5 minutes)

double Arc side cleans  & pull overs set up and light practice

strength (20 minutes)

double Arc side cleans & pull overs x 12 reps x 4 sets

conditioning/accessory work (1 round)

Turkish get ups x 3/3 reps

windshield squats x 10 reps

crucifix isometric  hold x 90 seconds