general warmup (15 minutes)

2 hand standing figure 8’s x 25 reps

windshield wiper squats x 25 reps

horizontal mace strikes x 12/12 reps

1/2 kneeling 1 hand snatches x 10/10 reps

parry casts x 15/15 reps

specific warmup (5 minutes)

pause** 2 hand front cleans set up and light practice

**pause for 3 seconds at the top of each rep

strength (20 minutes)

heavy pause 2 hand front cleans x 3 reps x 8 sets

conditioning/accessory work (1 round)

supine helicopters x 15/15 reps

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

Russian plank flys x 3/3 reps