general warmup (15 minutes)

shielded front pullovers x 24 reps

windshield wiper lateral lunges x 24 reps

1/2 kneeling flys x 24 reps

long cycle squats x 15 reps

specific warmup (5 minutes)

clean & pause 2 hand angle press set up and light practice

strength (20 minutes)

heavy clean & pause 2 hand angle press x 7 reps x 5 sets

conditioning/accessory work (1 round)

rear barbarian lunges x 24 reps