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