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