This is the first in the “hybrids for the holidays” series

general warmup (15 minutes)

horizontal mace strikes x 10/10 reps

uppercut press x 10/10 reps

seated 2 hand twists x 25 rep

2 hand pause side cleans x 12/12 reps

specific warmup  (5 minutes)

2 hand pause squat cleans  & pushups set up and light practice

strength (5 rounds)

one round = heavy 2 hand pause squat cleans  x 5 reps + pushups x 10 reps

conditioning/accessory work (1 round)

1/2 kneeling wide stance flys x 20 reps

1/2 kneeling snatches x 12/12 reps