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