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