general warmup (15 minutes)

barbarian squats x 20 reps

paddling x 20/20 reps

inside outside mills x 12/12 reps

windshield wiper lateral lunges x 20 reps

specific warmup (5 minutes)

1 hand pause front cleans set up and light practice

strength (20 minutes)

heavy 1 hand pause front cleans x 2 reps x 10 sets

conditioning/accessory work (1 round)

crossbody swings x 15/15 reps

Russian front raises x 10 reps