general warmup (15 minutes)

long cycles x 35 reps

barbarian split squats x 15/15 reps

star complex x 1

specific warmup (5 minutes)

pause 2 hand side cleans set up and light practice

strength (20 minutes)

heavy pause 2 hand side cleans x 3/3 reps x 5 sets

conditioning/accessory work (1 round)

uppercut press x 15/15 reeps

supine helicopters x 15/15 reps