general warmup (15 minutes)

Arc figure 8’s to hold x  30 reps

2 hand standing angle press x 15 reps

kneeling double club lateral press x 12 reps

1/2 kneeling wide stance flys x 20 reps

shielded front pullovers x 21 reps

specific warmup (5 minutes)

tappers/1 hand front clean set up and light practice

strength (8 rounds)

one round = tappers x 3 reps + 1 hand front cleans x 3 reps

conditioning/accessory work (1 round)

Arc 2 hand pullover lunges x 100 feet