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