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