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