general warmup (15 minutes)

alternating front swings x 30 reps

Donnie G’s x 15/15 reps

barbarian rear lunges x 20 reps

double chest press & front raise x 12 reps

specific warmup (5 minutes)

pause squat cleans & bench dips set up and light practice

strength (4 supersets)

one superset = heavy pause squat cleans x 3 reps + bench dips x 8 reps

conditioning/accessory work (1 round)

alternating snatches x 18 reps

seated double club lateral pullovers x 16 reps

kneeling 2 hand halos x 14 reps