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