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