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