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