general warmup (15 minutes)
1 hand standing figure 8’s x 30 reps
crucifix squats x 12 reps
long cycle front lunges x 20 reps
specific warmup (5 minutes)
2 hand front cleans set up and light practice
strength (20 minutes)
heavy 2 hand front cleans x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
seated double club lateral pull overs x 15 reps
barbarian lateral walking lunges x 100 feet