general warm up (10 minutes)
2 hand side swings x 40 reps
drumming x 30 reps
I hand snatches x 10/10 reps
specific warm up (5 minutes)
seated Ahrens press set up and light practice
strength (20 minutes)
seated Ahrens press x 12/10/8/6/4 reps
conditioning/accessory work (2 rounds)
2 hand front clean squat x 15 reps
360’s x 30 reps