general warmup (15 minutes)

walking 2 hand front swings x 50 feet

side swings x 40 reps

1/2 kneeling wide stance Ahrens press x 8/8 reps

seated 2 hand twists x 30 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)

crossbody swings x 12/12 reps

parry casts 12/12 reps