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