general warmup (15 minutes)

2 hand pause squats cleans x 12 reps

alternating 1 hand snatches x 15 reps

standing figure 8’s x 20 reps

crucifix split squats x 10/10 reps

specific warmup (5 minutes)

2 hand pause side cleans set up and light practice

strength (20 minutes)

heavy 2 hand pause side cleans 8/8 reps x 4 sets

conditioning/accessory work (1 round)

Donnie G’s x 15/15 reps

Russian plank flys x 3/3 reps