general warm up (15 minutes)

2 hand front swings x 30 reps

2 hand side swings x 30 reps

inside helicopters x 15/15 reps

barbarian rear lunges x 10/10 reps

specific warm up (5 minutes)

alternating front cleans set up and light practice

strength (20 minutes)

heavy alternating front cleans x 10 reps x 4 sets

conditioning/accessory work (2 rounds)

isometric crucifix hold x 60 seconds

Arc figure 8’s to hold x 30 reps