general warm up (15 minutes)

inside mills x 15/15 reps

1 hand 360’s x 12/12 reps

long cycles x 30 reps

supine helicopters x 15/15 reps

specific warm up (5 minutes)

alternating front clean & chest press set up and light practice

strength (20 minutes)

alternating front clean & chest press x 10 reps x 4 sets

conditioning/accessory work (2 rounds)

double club lunging front raises x 50 feet

heavy tappers x 5/5 reps

kneeling double club lateral pull overs x 12 reps