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