general warmup (15 minutes)

double club walking front swings x 50 reps

barbarian walking front lunges x 20 reps

star complex x 2

specific warmup (5 minutes)

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

strength (20 minutes)

heavy 2 hand dead-stop pause side cleans x 2/2 reps x 6 sets

conditioning/accessory work (1 round)star

long cycles x 50 reps