general warmup (15 minutes)
Americanas x 40 reps
inside mills x 20/20 reps
double club lateral lunge flys x 20 reps
BTN stretch x 90 seconds x 1/1
kneeling double club snatch x 12 reps
specific warmup (5 minutes)
2 hand pause front cleans set up and light practice
strength (20 minutes)
heavy 2 hand pause front cleans x 4 reps x 7 sets
conditioning/accessory work (1 round)
2 hand angle press x 15 reps
1/2 kneeling 1 hand lateral press x 10/10 reps
seated 2 hand halos x 15/15 reps