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