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