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