general warmup (15 minutes)

Americanas x 30 reps

inside mills x 20/20 reps

1/2 kneeling 1 hand snatch x 12/12 reps

seated 2 hand pause angle press x 15 reps

specific warmup (5 minutes)

dead-stop side cleans set up and light practice

strength (20 minutes)

heavy dead-stop side cleans x 3/3 reps x 5 sets

conditioning/accessory work (1 round)

alternating front swings x 50 reps