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