general warmup (15 minutes)

Donnie G’s x 15/15 reps

paddling x 20/20 reps

seated 2 hand twists x 30 reps

double club lateral press side raises x 10 reps

specific warmup (5 minutes)

standing 2 hand angle press set up and light practice

strength (20 minutes)

standing 2 hand angle press x 7 reps x 5 sets

conditioning/accesory work (2 rounds)

1 hand snatches x 12/12 reps

inside outside mills x 12/12 reps