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