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