general warmup (15 minutes)

windshield wiper squats x 20 reps

long cycle front lunges x 20 reps

kneeling Ahrens press x 15 reps

specific warmup (5 minutes)

alternating 1 hand pause front cleans set up and light practice

strength (20 minutes)

heavy alternating 1 hand pause front cleans x 10 reps x 5 sets

conditioning/accessory work (1 round)

seated 2 hand angle press x 15 reps

crossbody swings x 12/12 reps

barbarian split squats x 8/8 reps