general warmup (15 minutes)
standing 2 hand figure 8’s x 35 reps
long cycles x 35 reps
1/2 kneeling 1 hand snatches x 10/10 reps
kneeling 2 hand twists x 35 reps
specific warmup (5 minutes)
2 hand angled push press/wood choppers set up and light practice
strength (4 supersets)
one superset = heavy 2 hand angled push press x 4 reps + wood choppers x 20 reps
Conditioning/accessory work (1 round)
seated alternating flys x 20 reps
1/2 kneeling wide stance Ahrens press x 15 reps