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