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