general warmup (15 minutes)

figure 8’s to hold x 35 reps

2 hand standing figure 8’s x 35 reps

supine helicopters x 15/15 reps

double club lateral press x 15 reps

specific warmup (5 minutes)

2 hand angle press set up and light practice

strength (20 minutes)

2 hand angle press x 5 reps x each of the following positions:

standing, 1/2 kneeling, 1/2 kneeling wide stance, kneeling, seated (on the floor)

conditioning/accessory work (1 round)

rear lunging flys x 20 reps

2 double club snatches x 15 reps