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