general warmup (15 minutes)

standing 2 hand figure 8’s x 30 reps

double Arc chest press x 10 reps

walking front raise lunges x 100 feet

specific warmup (5 minutes)

long cycles/double club lateral pullovers set up and light practice

strength (4 rounds)

one round = long cycles x 20 reps + double club lateral pullovers x 10 reps

conditioning/accessory work (2 rounds)

alternating 1 hand pause front cleans x 20 reps

2 hand side pause side cleans x 20 reps