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