general warmup (15 minutes)

Arc figure 8’s to hold x 30 reps

star complex x 1

windshield wiper front lunges x 20 reps

seated double club flys x 15 reps

specific warmup (5 minutes)

crucifix squats set up and light practice

strength (20 minutes)

crucifix squats x  12-9-6-3 reps

conditioning/accessory work (2 rounds)

double club side swings x 40 reps

double club front swings x 30 reps

1 hand  snatches x 10/10 reps