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