general warmup (15 minutes)

star complex x 2

seated 2 hand twists x 25 reps

1/2 kneeling snatches x 10/10 reps

barbarian  lateral squats x 10/10 reps

specific warmup (5 minutes)

1 hand pause front cleans set up and light practice

strength (20 minutes)

heavy 1 hand pause front cleans x 4/4 reps x 8 sets

conditioning/accessory work (2 rounds)

heavy 1 hand farmers walk x 20 steps

isometric angle hold x 30 seconds