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