general warm up (15 minutes)

1 hand Americanas x 25/25 reps

outside mills x 20/20 reps

barbarian split squats x 12/12 reps

kneeling 1 hand chest press x 10/10 reps

specific warm up (5 minutes)

1 hand front cleans set up and light practice

strength (20 minutes)

heavy 1 hand pause front cleans x 5/5 reps x 5 sets

Note: experienced athletes use an Arc for this

conditioning/accessory work (1 round)

1 hand long cycles x 25/25 reps

isometric 1/2 crucifix hold rear lunges x 7/7 reps

Russian plank flys x 3/3 reps