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