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