general warmup (15 minutes)

double club walking horse stance x 30 reps

long cycles x 30 reps

alternating 1 hand snatches x 20 reps

seated 2 hand twists x 20 reps

specific warmup (5 minutes)

alternating 1 hand pause front cleans set up and light practice

strength (20 minutes)

alternating 1 hand pause front cleans x 24-20-16-12-8 reps

conditioning/accessory work (1 round)

Russian front raises x 12 reps