general warmup (15 minutes)
standing 2 hand Russian flys x 5 reps
Gama casts x 12/12 reps
mace launch & catch x 15 reps
cross body swings x 12/12 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 5/5 reps x 5 sets
conditioning/accessory work (2 rounds)
kneeling 2 hand angle press x 15 reps
1/2 kneeling Ahrens press x 10 reps