general warmup (15 minutes)
barbarian lateral walking lunges x 24 reps
barbarian split squat pullovers x 10/10 reps
specific warmup (5 minutes)
2 hand squat cleans set up and light practice
strength (20 minutes)
heavy 2 hand squat cleans x 5 reps x 5 sets
conditioning/accessory work (1 round)
long cycles x 25 reps
archer presses x 8/8 reps
shielded front pullovers x 21 reps