general warmup (15 minutes)

uppercut front lunges x 10/10 reps

grave digger rear lunges x 10/10 reps

windshield wiper squats x 15 reps

star complex x 1

specific warmup (5 minutes)

2 hand side cleans set up and light practice

strength (20 minutes)

heavy 2 hand side cleans x 8/8 reps x 4 sets

conditioning/accessory work (2 rounds)

offset front pull overs x 12/12 reps

double club pause front clean & chest press x 15 reps