general warmup (15 minutes)

Americanas x 40 reps

kneeling alternating flys x 20 reps

1/2 kneeling wide stance Ahrens press x 10 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (20 minutes)

1 hand 300’s x 20-18-16-14-12-10-8 reps

conditioning/accessory work (1 round)

long cycles x 30 reps

alternating 1 hand snatches x 20 reps

double club lateral press side raises x 12 reps

parry casts x 10/10 reps