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