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