general warmup (15 minutes)

barbarian rear walking lunges x 20 reps

long cycle front lunges x 20 reps

seated 2 hand twists x 25 reps

1/2 kneeling Ahrens press x 12 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 3 reps x 8 sets

conditioning/accessory work (1 round)

2 hand wood choppers x 15/15 reps

Russian plank flys x 2/2 reps