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