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