general warmup (15 minutes)

long cycle front lunges x 15/15 reps

2 hand side swings x 40 reps

BTN stretch x 60 seconds x 1/1

1 hand halos x 20/20 reps

specific warmup (5 minutes)

2 hand pause squat cleans set up and light practice

strength (20 minutes)

2 hand pause squat cleans x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

alternating 1 hand snatch x 20 reps

1 hand wood choppers x 15/15 reps