general warmup (15 minutes)

shielded front pull overs x 24 res

alternating 1 hand snatches x 20 reps

Arc figure 8’s to hold x 30 reps

crucifix squats x 15 reps

specific warmup (5 minutes)

long cycles set up and light practice

strength (4 rounds)

one round = long cycles x 30 reps  + rest x 30 seconds

conditioning/accessory work (1 round)

Russian front raises x 12 reps