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