general warmup (15 minutes)

alternating chest presses x 20 reps

double club lateral presses x 12 reps

1/2 kneeling 1 hand snatch x 8/8 reps

BTN stretch x 90 seconds x 1/1

1 hand halos x 10/10 reps

specific warmup (5 minutes)

offset front pull overs  set up and light practice

strength (20 minutes)

heavy offset front pull overs x 3/3 reps x 7 sets

conditioning/accessory work (1 round)

Piranha press x 10 reps

Russian front raises x 12 reps