general warmup (15 minutes)

1 hand side swings x 20/20 reps

1 hand pause front cleans x 15/15 reps

1 hand wood choppers  x 12/12 reps

1 hand barbarian squats  x 10/10 reps

specific warmup (5 minutes)

1 hand snatch & 1 hand angle press set up and light practice

strength (4 rounds)

one round = 1 hand snatch x 8/8 reps + 1 hand angle press x 8/8 reps

conditioning/accessory work (1 round)

1 hand Russian flys x 5/5 reps