general warm up (10 minutes)
alternating 1 hand front swings x 40 reps
long cycle lunges x 20 reps
Ahrens press x 10 reps
specific warm up (5 minutes)
side strikes set up and light practice
strength (20 minutes)
side strikes x 5/5-5/5-5/5-5/5-5/5 reps
conditioning/accessory work (2 round)
1 hand front cleans x10/10  reps
double club side clean & lateral pull over x 20 reps