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