general warm up (15 minutes)

1 hand Americanas x 25/25 reps

barbarian pull over lunges  x 100 feet

seated Ahrens press x 10 reps

Russian plank flys x 3/3 reps

specific warm up (5 minutes)

2 hand side cleans set up and light practice

strength (20 minutes)

heavy 2 hand side cleans x 8 reps x 4 sets

conditioning/accessory work (1 round)

seated 360’s x 30 reps

1/2 kneeling lateral pull overs x 15/15 reps

kneeling double club front pull overs x 15 reps