general warmup (15 minutes)

1 hand Americanas x 15/15 reps

double club archer pulls x 12/12 reps

alternating 1 hand snatches x 20 reps

1/2 kneeling wide stance 1 hand side raises x 10/10 reps

specific warmup (5 minutes)

2 hand clean & pause angle press set up and light practice

strength (20 minutes)

2 hand clean & pause angle press x 8 reps x 4 sets

conditioning/accessory work (1 round)

long cycle rear lunges x 15/15 reps

1 hand wood choppers x 12/12 reps