general warmup (15 minutes)

inside mills x 20/20 reps

outside mills x 20/20 reps

barbarian lateral lunges x 20 reps

specific warmup (5 minutes)

double club pause squat cleans set up and light practice

strength (20 minutes)

double club pause squat cleans x 4 reps x 8 sets

conditioning/accessory work (1 round)

alternating 1 hand snatches x 20 reps

2 hand wood choppers x 15/15 reps