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