general warmup (15 minutes)

crucifix lateral lunges x 24 reps

1/2 kneeling 1 hand flys x 12/12 reps

windshield wiper squats x 20 reps

grave diggers x max repsin 60 seconds

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)

star complex x 2