general warm up (10 minutes)

barbarian split squats x 10/10 reps

barbarian pull overs x 30 reps

1 hand snatch x 10/10 reps

figure 8’s to hold x 30 reps

specific warm up (5 minutes)

2 hand  side cleans set up and light practice

strength (20 minutes)

heavy 2 hand  side cleans x 10 reps x 4 sets

conditioning/accessory work (2 rounds)

bull whips x 15/15 reps

uppercut press x 10/10 reps