general warmup (15 minutes)

drumming x 40 reps

barbarian split squats  x 12/12 reps

inside outside mills x 15/15 reps

grave digger front lunges x 10/10 rep

specific warmup (5 minutes)

dead-stop pause side cleans set up and light practice

strength (20 minutes)

heavy dead-stop pause side cleans 4/4 reps x 6 sets

conditioning/accessory work (2 rounds)

1/2 kneeling 1 hand lateral press side raises x 10/10

kneeling 1 hand chest presses x 10/10 reps