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