general warmup (15 minutes)

walking 2 hand front swings x 100 feet

2 hand side swings x 30 reps

1/2 kneeling Ahrens press x 10 reps

kneeling 2 hand halos x 15/15 reps

specific warmup (5 minutes)

dead-stop 2 hand side cleans set up and light practice

strength (20 minutes)

dead-stop 2 hand side cleans x 8/8 reps x 3 sets

conditioning/accessory work (2 rounds)

seated (on the floor) double club front pull overs x 15 reps

kneeling double club lateral pull overs x 10 reps