general warmup (15 minutes)

shielded front pull overs x 21 reps

double club lateral press side raises x 10 reps

2 hand side cleans x 20 reps

barbarian lateral lunges x 20 reps

specific warmup (5 minutes)

alternating 1 hand pause front cleans set up and light practice

strength (20 minutes)

alternating 1 hand pause front cleans x 20 reps x sets

conditioning/accessory work (1 round)

Turkish get ups x 3/3 reps

Arc front pull over lunges x 100 feet

crucifix isometric hold x 60 seconds