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