general warmup (15 minutes)

walking 2 hand front swings x 100 feet

steel club archer pulls x 15/15 reps

1/2 kneeling wide stance 1 hand lateral pullovers x 15/15 reps

seated 2 hand twists x 35 reps

specific warmup (5 minutes)

dead-stop pause side cleans set up and light practice

strength (20 minutes)

heavy dead-top pause side cleans x 3/3 reps x 8 sets

conditioning/accessory work (2 rounds)

side plank snatches x 10/10 reps

1/2 kneeling double club side raises x 10 reps