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