General warmup (15 minutes)

Cross body swings x 15/15 reps

Long cycle front lunges x 10/10 reps

Gama casts x 12/12 reps

1/2 kneeling wide stance Ahrens press x 10 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)

2 hand helicopters x

15/15 reps

Long cycles x 35 reps