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