general warm up (10 minutes)
Americanas x 50 reps
2 hand figure 8’s x 30 reps
barbarian rear walking lunges x 100 feet
specific warm up (5 minutes)
seated Ahrens press set up and light practice
strength (20 minutes)
seated Ahrens press 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
dead stop side swings x 10/10 reps
1 hand snatch x 10/10 reps
