general warmup (15 minutes)
2 hand front swings x 40 reps
inside mills x 15/15 reps
outside mills x 15/15 reps
BTN stretch x 90 seconds x 1/1
2 hand mills x 15/15 reps
specific warmup (5 minutes)
2 hand side cleans set up and light practice
strength (20 minutes)
2 hand side cleans x 20 reps x 5 sets
conditioning/accessory work (1 round)
offset front pullovers x 20/20 reps
angled isometric hold x 30/30 seconds