general warmup (15 minutes)

figure 8’s to hold x 40 reps

alternating snatches x 30 reps

barbarian rear lunges x 12/12 reps

long cycles x 30 reps

specific warmup (5 minutes)

2 hand angle press set up and light practice

strength (20 minutes)

Note: This is not a circuit, so take a short rest after each set.

2 hand angle press x 8 reps in each of the following body positions:

standing, 1/2 kneeling. 1/2 kneeling wide stance, kneeling, seated

conditioning/accessory work (1 round)

2 hand side swings x 40 reps

double mills x 20/20 reps