general warmup (15 minutes)
barbarian lateral walking lunges x 100 feet
2 hand front pullover squats x 12 reps
2 hand dead-stop side swings x 10/10 reps
1 hand snatches x 10/10 reps
specific warmup (5 minutes)
1 hand front cleans set up and light practice
strength (20 minutes)
heavy 1 hand front cleans x5/5 x 5 sets
conditioning/accessory work (2 rounds)
isometric lever hold x 30/30 seconds
paddling x 20/20 reps