general warm up (10 minutes)

1 hand front cleans x 12/12 reps

double club lunging flys x 50 feet

seated 360’s x 30 reps

specific warm up (5 minutes)

Ahrens press set up and light practice

strength (20 minutes)

Ahrens press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

dead stop side swings x 10/10 reps

2 hand mills x 20 reps