general warmup (15 minutes)

Americanas x 30 reps

double mills x 15/15 reps

barbarian spit squats x 12/12 reps

seated double club front pullovers x 15 reps

specific warmup (5 minutes)

1 hand pause front cleans set up and light practice

strength (20 minutes)

heavy 1 hand pause front cleans x 4/4 reps x 6 sets

conditioning/accessory work (2 rounds)

uppercut press x 12/12 reps

kneeling Ahrens press x 12 reps