general warmup (15 minutes)

2 hand side swings x 40 reps

Americanas x 30 reps

arc figure 8′ to hold x 40 reps

1/2 kneeling wide stance 1 hand chest press x 10/10 reps

specific warmup (5 minutes)

long cycles set up and light practice

strength (7 rounds)

one round = long cycles x 45 seconds + rest x 45 seconds

Note: use 2 1/2 lb more weight than what you are using in competition

conditioning/accessorywork (2 rounds)

1 hand snatches x 10/10 reps

seated (0n the floor) double club lateral pull overs x 15 reps

kneeling double club side raises x 10 reps