general warmup (15 minutes)

paddling x 15/15 reps

Donnie G’s x 15/15 reps

2 hand front pullover lunges x 24 reps

seated double club lateral pullovers x 12 reps

specific warmup (5 minutes)

dead-stop 2 hand side pause cleans set up and light practice

strength (20 minutes)

heavy dead-stop 2 hand side pause cleans x 3/3 reps x 4 sets

conditioning/accessory work (1 round)

kneeling centerline presses x 8 reps

1/2 kneeling 1 hand snatches x 8/8 reps