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