general warmup (15 minutes)

1 hand long cycles x 20/20 reps

1 hand Americanas x 20/20 reps

double front raise lunges x 100 feet

specific warmup (5 minutes)

1/2 kneeling double club flys set up and light practice

strength (20 minutes)

1/2 kneeling double club flys x 12 reps x 4 sets

conditioning/accessory work (2 rounds)

seated double club front pullovers x 15 reps

kneeling 1 hand snatches x 8/8 reps