general warmup (15 minutes)

Americanas x 40 reps

side plank snatches x 5/5 reps

double club lateral press side raises x 10 reps

long cycles x 25 reps

2 hand wood choppers x 15/15 reps

specific warmup (5 minutes)

2 hand front cleans set up and light practice

strength (20 minutes)

heavy 2 hand front cleans** x 4 reps x 6 sets

**If you max out the club, switch to an Adex Arc

conditioning/accessory work (1 round)

inside/outside mills (aka inside/outs) mills x 15/15 reps

Russian plank flys x 3/3 reps