general warmup (15 minutes)
1 hand Americanas x 25/25 reps
windshield wiper squats x 25
Donnie G’s x 15/15 reps
double arc standing chest press x 10 reps
specific warmup (5 minutes)
2 hand pause** front cleans set up and light practice
**pause for 3 seconds at the top of each rep
strength (20 minutes)
heavy 2 hand pause front cleans x 3 reps x 8 sets
conditioning/accessory work (1 round)
crossbody swings x 15/15 reps
parry casts x 15/15 reps
Russian front raises x 12 reps