general warmup (15 minutes)

uppercut front lunges x 15/15 reps

wide kneeling 1 hand front pullovers x 12/12 reps

double club snatches x 10 reps

2 hand side swings x 40 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

launch 300’s set up and light practice

strength (20 minutes)

launch 300’s x 15 reps x 4 sets

conditioning/accessory work (3 rounds)

1 hand 300’s x 15 reps

isometric lever hold x 45 seconds