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