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