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