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