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