general warm up 15 minutes)

Americanas x 40 reps

double club lateral press & side raises x 12 reps

barbarian knee walk ups x 20 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warm up (5 minutes)

Arc 1 hand 360’s set up and light practice

strength (20 minutes)

Arc 1 hand 360’s x 15/15-12/12-9/9-6/6 reps

conditioning/accessory work (1 round)

1 hand pause front cleans x 10/10 reps

alternating 1 hand snatches x 20 reps