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