general warmup (15 minutes)

shielded front pullovers x 24 reps

alternating 1 hand snatches x 24 reps

barbarian split squats x 15/15 reps

specific warmup (5 minutes)

dead-stop pause side cleans set up and light practice

strength (20 minutes)

heavy dead-stop pause side cleans x 3/3 reps x 6 sets

conditioning/accessory work (2 rounds)

star complex x 1

supine helicopters x 15/15 reps