general warmup (15 minutes)

1/2 kneeling 2 hand halos x 10/10 reps

2 hand wood choppers x 12/12 reps

alternating side swings x 40 reps

barbarian Sanddune split squats x 10/10 reps

specific warmup (5 minutes)

2 hand Arc front cleans set up and light reps

strength (20 minutes)

heavy 2 hand Arc front cleans 4 reps x 6 sets

Note:  stand on 45 lb plates as needed

conditioning/accessory work (1 round)

double club side cleans & lateral pullovers x 20 reps

seated double club front pullovers x 15 reps

Russian front raises x 10 reps