general warmup (15 minutes)
2 hand standing figure 8’s x 30 reps
barbarian pullovers x 20 reps
Russian plank flys x 3/3 reps
specific warmup (5 minutes)
2 hand pause side cleans set up and light practice
strength (20 minutes)
heavy 2 hand pause side cleans x 10 reps x 6 sets
conditioning/accessory work (1 round)
steel club archer pulls x 10/10 reps
double club front raise lunges x 12/12 reps
seated double club front pullovers x 15 reps