General warmup (15 minutes)
barbarian knee walkups x 15 reps
Windshield wiper lateral lunges x 20 reps
Double club front pullovers x 15 reps
1 hand diagonal pullovers x 15/15 reps
Specific warmup (5 minutes)
2 hand front cleans set up and light practice
Strength (20 minutes)
Heavy 2 hand pause front cleans x 5 reps x 5 sets
Conditioning/accessory work (2 rounds)
Long cycles front lunges x 10/10 reps
Kneeling Ahrens press x 10 rep
Offset mace floor press x 10/10 reps