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