general warmup (15 minutes)

barbarian lateral lunges x 20 reps

windshield wiper squats x 15 reps

mace archer press x 7/7 reps

1 hand Americanas x 15/15 reps

specific warmup (5 minutes)

2 hand pause squat cleans set up and light practice

strength (20 minutes)

heavy 2 hand pause squat cleans x 3 reps x 8 sets

conditioning/accessory work (1 round)

double club side cleans x 20 reps

long cycles x 30 reps