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