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