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