general warm up (15 minutes)

2 hand front swings x 50 reps

1 hand side swings x 20/20 reps

1 hand barbarian squats x 10/10 reps

specific warm up (5 minutes)

1 hand pause front cleans set up and light practice

strength (20 minutes)

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

conditioning/accessory work (3 rounds)

1/2 kneeling 1 hand front pull overs x 10/10 reps

1 hand flys x 7/7 reps