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