general warm up (10 minutes)

inside mills x 20/20 reps

outside mills x 12/12 reps

2 hand halos x 30 reps

2 hand standing figure 8’s x 20 reps
specific warm up (5 minutes)

2 hand side cleans set up and light practice
strength (20 minutes)

heavy 2 hand side cleans x 20-16-12-8 reps

conditioning/accessory work (2 rounds)

barbarian pull overs x 20 reps

Turkish get ups x 3/3 reps