general warmup (15 minutes)

shielded front pullovers x 24 reps

double club lateral press x 12 reps

2 hand side swings x 40 reps

long cycles x 30 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

2 hand pause squat cleans set up and light practice

strength (20 minutes)

2 hand pause squat cleans x 5 reps x 5 sets

conditioning/accessory work (1 round)

sliders x 20/20 reps