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