general warm up (15 minutes)

alternating  kneeling flys x 20 reps

1 hand lateral  pull overs x 10/10 reps

2 hand front pull over lunges x 12 reps

specific warm up (5 minutes)

2 hand front cleans set up and light practice

strength (20 minutes)

heavy 2 hand front cleans x 4 reps x 6 sets

conditioning/accessory work (1 round)

2 hand side swings x 40 reps

barbarian squats x 20 reps

standing double club Russian flys x 5 reps