general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

1/2 kneeling centerline press x 8 reps

seated 2 hand angle press x 15 reps

specific warmup (5 minutes)

1 hand pause squat clean set up and light practice

strength (20 minutes)

1 hand pause squat cleans x 3/3 reps x 5 sets

conditioning/accessory work (

archer press x 10/10 reps

barbarian isometric lunge x 45 seconds x 1/1