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