general warmup (15 minutes)

long cycles x 25 reps

crucifix lateral lunges x 15 reps

Donnie G’s x 15/15 reps

1 hand Americanas x 15/15 reps

specific warmup (5 minutes)

2 hand clean & angle press set up and light practice

strength (20 minutes)

heavy 2 hand clean & angle press x 5 reps x 5 sets

conditioning/accessory work (1 round)

uppercut press x 10/10 reps

bullwhips x 10/10 reps