general warm up (10 minutes)

Americanas x 40 reps

1 hand halos x 15/15 reps

barbarian split squats x 10/10 reps

specific warm up (5 minutes)

2 hand front cleans set up and light practice

strength (20 minutes)

heavy 2 hand front cleans x 4-4-4-4-4-4 reps

conditioning/accessory work (2 rounds)

windshield wiper forward lunges x 10/10 reps

2 hand mills x 20 reps